Fitness after pregnancy - Fitness Pregnancy Program For Beginners
… some of them may not work for you during the last few months of your pregnancy. … Bulletin board: Nutrition and fitness tips for pregnancy …
If your pregnancy has inspired you to start a fitness pregnancy program but you are worried if it is safe since exercise was not part of your routine before getting pregnant, do not worry because there are several exercises that are safe for mothers-to-be at any fitness level. However, it is very important for you to talk with your doctor first to learn about the appropriate fitness pregnancy program for you.
In general, a fitness pregnancy program incorporates mild to moderate levels of activities. The goal is to stay fit and improve health, not to lose weight. Do not attempt to exercise in order to lose weight because you will be sacrificing the health of your baby. You should start your fitness pregnancy program slowly. Exercise for about 15 or 20 minutes thrice a week, with a rest day in between workouts.
Make sure to stay cool and hydrated while exercising. Wear comfortable and loose clothing when
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exercising and drink lots of water before and during workout. Never push yourself to the point of fatigue or exhaustion. You know you are exercising at the right pace if you can carry a conversation easily while working out.
Your fitness pregnancy program can include any of the following exercises:
Walking: This is the most recommended activity for pregnant women because it is easy to do and effective in improving your cardiovascular strength. Best of all, walking is safe. It is the ideal exercise to start your fitness pregnancy program.
Swimming: Just like walking, this activity is perfect for expectant mothers because you can work out your whole body without the strain to your joints thanks to the water’s buoyancy.
Aerobics: Choose low-impact aerobic exercises. Look for DVDs that feature aerobic workouts specifically for pregnant women.
Prenatal Yoga/Stretching: Exercises based on these relieves tension and improves strength and flexibility of the body.
On the other hand, there are also activities that you should avoid in your fitness pregnancy program or at anytime during pregnancy such as very risky sports including skiing, horseback riding, and scuba diving. Bike riding is also not recommended because of
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the risk of falling. It is also not the best time for running for fitness if you are new to exercise. After your first trimester, avoid exercises wherein you need to lie on your back such as sit-ups as well as exercises wherein you have to stand in place for prolonged periods such as weight-lifting because these activities can cause dizziness and decreased blood supply to the uterus.
While doing your fitness pregnancy program, you should take notice of some warning signs such as sudden back or pelvis pain, over fatigue, dizziness, shortness of breath, vaginal bleeding or discharge, contractions, and rapid heartbeat when you are at rest. If you experience any of the above symptoms during exercise, stop at once and contact your healthcare provider.
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