Many women believe that when they get pregnant they have to stop exercising. It’s a myth that we’ve have heard for years. Doctors encourage exercise to promote a positive outcome for the expectant mom by staying active and delivering a healthy baby. Remember when your friend or maybe even yourself gained 90 pounds and then spent the next year trying to get rid of the baby fat? Gone are the days when you say oh well, I am going to get fat anyway so I might as well eat everything in sight.
Safety is an important factor when designing an exercise program for pregnant women. If you worked out before you were expecting, generally, you can continue your strength training routine with a few adjustments and the doctor’s approval. According to Web Md, "lifting less weight during the pregnancy is advisable." Lower impact aerobics may be better suited for you than high impact aerobics.
You will start to notice changes in your body and how it reacts to exercise. You may have to adjust your workout routine to accommodate those changes.
You may find that you are out of breath more often. Instead of exercising for longer periods of time try working out in 5 minute increments.
If you find yourself getting dizzy, stop immediately, grab onto something for balance and take a seat.
Pick activities that don’t put you in harm’s way such as swimming, riding a stationary bike or walking.
Stress relief is another important aspect to maintain. You can try a yoga class and should be able to find one specifically for pregnant women.
Meditation is another great stress reliever. You may not have many quiet times after the baby is born so take advantage of it now. Calming yourself down may be just enough to calm your baby during a rough spot and feel helpless when the baby is crying.
Remember to stay hydrated and if something doesn’t feel quite right, don’t do it. There are certain exercises you should avoid at specific times during your pregnancy. Working closely with a personal trainer and your doctor can help you exercise safely and correctly.
Taking a brisk walk for 30 minutes a day as your pregnancy progresses may be all that you can handle and that is ok. The goal is to stay active and healthy, not to overwork you, not to worry solely about weight loss and not to stress out.
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