Exercise During Pregnancy – The Dos And Don'ts
Once you find out that you are pregnant, there are many habits you might have to adjust in order for your lifestyle to be healthy for you and your little bun in the oven. Switching up your diet and learning how to eliminate stress are just some of them but you cannot overlook the importance of staying fit. If you’re not sure how to exercise while pregnant, keep the following dos and don’ts in mind.
DO: Talk to your doctor first
For starters, it’s a good idea to consult with your physician about working out. They will assess your current condition and whether you are capable of doing various exercises during pregnancy. Conditions such as asthma, diabetes, and heart disease as well as an incompetent cervixcan all affect your ability to stay active. While bed rest is recommended during some pregnancies, in most cases, it is recommended that you stay on your feet and get enough physical activity to maintain good health. Moreover, your physician can give you detailed guidelines that you should be following.
DON’T: Take up exercising after getting pregnant
However, if you’ve never maintained a regular workout routine, it’s also recommended that you don’t start exercising for the first time once you learn that you are expecting. Consulting with your doctor beforehand is always the best course of action, but if you’re looking for a way to stay active, consider going on walks. Plan a route that will provide you with plenty of places where you can rest and don’t go too far from home until you’re sure you can handle longer distances.
DO: Opt for low-impact activities
Walking is just one of the low-impact activities that you can try if you want to stay active when pregnant during these pandemic times. Other options you can consider include indoor stationary cycling and elliptical machines as well as prenatal yoga and aerobics classes that are taught by certified instructors who know that you are pregnant. Another fun and beneficial activity that carries little risk is swimming as it can build your strength without twisting your abdomen. However, it’s vital to keep in mind that you should avoid warm baths, hot tubs, and hot springs that can get your temperature above 39°C or 102.2°F and steer clear of diving, scuba diving, and water skiing.
DON’T: Engage in contact sports or high-impact workouts
On the other hand, there are some sports and activities that you should avoid in your condition. For instance, contact sports like softball and volleyball can result in injuries and falls while sports like tennis and racquetball are not dangerous per se but do require sudden changes in direction which can also cause you to lose balance. Moreover, activities that include bouncing and jumping like high-impact aerobics can be harmful as well. Lastly, stay away from rock climbing, horseback riding, and downhill skiing.
DO: Stay hydrated
Exercising in hot, humid weather is never recommended for people that are pregnant. However, no matter when you exercise, it’s crucial that you stay hydrated. With that in mind, make sure you’re getting enough water and fluids before, during, and after working out, as being dehydrated and overheated is dangerous for the fetus. When it comes to food, make sure you’re done eating at least an hour before you start exercising.
DON’T: Forget to warm up
Another big no of exercise, regardless of whether you’re pregnant, is not warming up beforehand. With that in mind, stretch your legs by flexing and pointing your feet, do some neck and shoulder rolls and stretches to the side, and rotate your wrists and ankles. Furthermore, do some elbow bends, quad stretches, lunges, chest openers, and forward bends. You should also remember to cool down after your exercise session so walk around a little bit until your heart rate stabilizes and repeat some stretches as well.
DO: Stop when you feel uncomfortable
Finally, while it is recommended to exercise for at least 30 minutes a day during pregnancy, it’s vital that you understand when you need to stop. Learn to monitor yourself and take a break as soon as you feel uncomfortable. If you find yourself unable to talk normally, it’s a sign that you’ve overexerted yourself and that you should slow down.
It’s good that you still want to stay active even though you’re pregnant. However, remember to keep these dos and don’ts in mind in order to stay safe and protect your little one.