Exercise during pregnancy

Guidelines for working out during your pregnancy

Exercising during pregnancy has several benefits. Exercise can reduce stress, and help ease pregnancy discomforts while preparing one for labor and the post-birthing weeks. Working out during a pregnancy will help you feel great! Here's a quick list of exercise guidelines to get you started.

Start a pre-workout ritual - Make sure your body has taken in an ample amount of carbohydrates prior to exercising. Preferred carbs would be fresh fruits or Smoothies. This will give you the energy needed to sustain your workout. You should take in plenty of liquids before, during, and after your workout. Liquids can be water or a sports drink such as Gatorade or PowerAid. Always warm up for 5-10 minutes before working out.

Minimize the amount of stress put on your body - Avoid exercising in excessive heat or humidity. Immediately stop exercising should you feel nauseous, light-headed, feel contractions, or experience vaginal bleeding.

Maximum heart rate - As a rule of thumb, you should not exceed 60% of your maximum heart rate. Should you be unable to carry on a normal conversation, you are pushing yourself too hard. Take a slow walk until your heart rate lowers to below 60%. Do not push yourself to the point of exhaustion.

What to Wear - In addition to your typical workout gear, you will want to wear a maternity bra and loose comfortable clothing. You may want to consider different shoes with more support since your body weight will be significantly above your pre-pregnancy weight.

Preferred workouts - Your best workout regimens remain walking and swimming, as these activities put little stress on the body and minimize the chance of injury. Walking and swimming provide ercise for the entire body.

Workouts to Avoid - Some activities, due to their active nature, should be avoided during pregnancy. Obvious activities to avoid include rock climbing, downhill skiing, cliff diving, and rollerblading. Avoid workouts that call for periodic exertion such as tennis, horseback riding, and racquetball. Since your sense of balance is disrupted during pregnancy, you will want to avoid exercises requiring you to maintain good balance. An example is some yoga poses. Avoid exercise which requires you to lay on your back, as these decrease the blood supply to the womb.

The cooldown - You should always have a 10-minute cooldown period after exercising. A light walk is a preferred way to cool down.

Always plan a workout regimen with your practitioner to ensure your safety and the safety of your little one.