At one time, I was advised to avoid any exercise during pregnancy. Today, experts know that exercise in pregnancy has a whole list of benefits — from reducing fatigue and fighting depression to helping preserve a positive body image and making for an easier post-pregnancy recovery! You don't need to stop working out — just keep a few tips in mind:
- Don't pick up the pace! Maintain your current workout intensity but don't aim to increase the load. If you haven't been working out at all, talk to your doctor about your plans before starting.
- Minimize impact. Choose low-impact options, like cycling, swimming, and walking, over jarring moves (like jogging).
- Watch your form. During pregnancy your body releases hormones that loosen muscles and joints. Your growing belly also shifts your center of balance, so be especially aware of safety!
- Pace it. Keep your heart rate below 140 beats per minute.
- Hydrate. Drink lots of fluids before, during, and after exercise.
- Stay cool. Avoid outdoor workouts on hot or humid days.
- Listen to your body. If you're not feeling up to it, just skip the workout!
- Don't take chances. If you experience, pain, contractions, cramping, or bleeding, stop what you are doing immediately and call your doctor. Don't risk it!
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3 comments:
my pregnancy days are over, but I know that I would have benefited from some form of exercise during my two pregnancies!
Surgical Nurse Musings
I tried to exercise during my pregnancy, but it didn't last too long! I will try to do better next time around!
Thank you for the sound advice. My last pregnancy I had the guidance of a YMCA trainer and even that was too much for me to bear so we stopped soon into it. This time around, I've taken to merely stretching and small little activities to keep my limbs active.
Soup cans make great work out weights! :) No trainer required..
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