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Exercising when pregnant is a very important part of preparing for motherhood. Yet many mothers to be generally take a break, or stop exercising all together.
It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby's born.
The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby. The tips below will give you a good starting point for exercising while pregnant.
1. Always contact a doctor or your obstetrician if you have any previous health problems, or problems with previous pregnancies.
2. After the first trimester avoid any exercises that are completed lying on your back. Your baby is supplied vital oxygen from blood vessels in your back. Lying on your back can compress these vessels, cutting off oxygen supply.
3. Exercise effort should should not exceed the point where you can no longer talk while moving. Being able to talk, but not sing is a reasonable indicator for most people.
4. Your body releases a hormone called relaxin, which causes your ligaments to loosen. It is essential to properly stretch before and after exercise to minimise the risk of soft tissue injuries.
5. Pregnancy increases your resting heart rate, thus it is important to not use your target heart rate to determine the level of exertion for your session.
6. Your blood pressure drops during the second trimester of pregnancy, to avoid dizzy spells don't make rapid changes of position, (eg. Lying to standing etc.)
7. Avoid contact sports where a body hit, or trauma is likely to occur. Sports such as football, contact boxing, excessive running, basketball, netball, and gymnastics are example of sports to avoid.
8. The biggest and most important tip is to Listen to Your Body.
It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby's born.
The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby. The tips below will give you a good starting point for exercising while pregnant.
1. Always contact a doctor or your obstetrician if you have any previous health problems, or problems with previous pregnancies.
2. After the first trimester avoid any exercises that are completed lying on your back. Your baby is supplied vital oxygen from blood vessels in your back. Lying on your back can compress these vessels, cutting off oxygen supply.
3. Exercise effort should should not exceed the point where you can no longer talk while moving. Being able to talk, but not sing is a reasonable indicator for most people.
4. Your body releases a hormone called relaxin, which causes your ligaments to loosen. It is essential to properly stretch before and after exercise to minimise the risk of soft tissue injuries.
5. Pregnancy increases your resting heart rate, thus it is important to not use your target heart rate to determine the level of exertion for your session.
6. Your blood pressure drops during the second trimester of pregnancy, to avoid dizzy spells don't make rapid changes of position, (eg. Lying to standing etc.)
7. Avoid contact sports where a body hit, or trauma is likely to occur. Sports such as football, contact boxing, excessive running, basketball, netball, and gymnastics are example of sports to avoid.
8. The biggest and most important tip is to Listen to Your Body.
Disclaimer: All information is given as a guide, and is based on medical research findings. Before commencing any exercise while pregnant contact your supervising doctor for any possible contra indications or possible health problems. Information thanks to babycentre.com.au and betterhealth Vic.
