Getting proper amounts of physical activity is always important, but careful exercising during your pregnancy can have a positive impact the unborn child, on your overall health, and on your post-partum recovery ability. To improve posture, eliminate or reduce discomfort, and provide adequate amounts of natural energy, participating in gentle workouts can make a big difference if it’s done right. In fact, the days of expectant women being told they should do little more than sit still or lie down for 9 months are over. Did you know that responsible exercising during pregnancy has been shown to prevent the development of gestational diabetes? This is especially true for women who had been physically active prior to becoming pregnant. Keeping up with the demands of your prenatal physique can be challenging, but with a few tip and tricks on low impact workouts, staying happy and healthy is easier than you think. Let’s Get Physical Most workouts are safe to perform during pregnancy when executed with caution. However, ladies with asthma or heart conditions may need to develop a more personalized approach to prenatal exercise. Moreover, those who experience any of the following symptoms may want to stop working out until they consult with a medical professional: • Bleeding or spotting • Recurring miscarriages • History of premature labor • Feeble cervix Each woman is different and thus has unique physical needs during her pregnancy. Consult with your obstetrician if you’re unsure about which exercises are right for you. In general, however, the American College of Obstetrics and Gynecology says prenatal exercising is completely safe. Regular, moderate exercises are considered beneficial unless your doctor or body says otherwise. Safe Exercises for a Mom-to-Be Overall, strenuous exercises are not recommended for expectant mothers. Still, activities such as brisk walking, gentle jogging, cycling, using an elliptical, or participating in low-impact aerobics carry little risk while offering several benefits to both you and your baby. As a general rule, steer clear of contact sports and/or activities which require impeccable balance. Stick with strength and toning exercises to prevent injury. Tips and Tricks When working out, do your best to keep up. Meanwhile, consider the following tips and tricks to help you get the most out of your prenatal exercise routine: • NEVER hold your breath. • NEVER participate in any activity where you may succumb to a fall. • NEVER exercise in any way which could possibly cause abdominal trauma, jarring movements, or rapid directional changes. • NEVER join in on activities which require excessive amounts of bouncing or jumping. • NEVER twist at your waist while standing. • NEVER do straight-leg toe touches, full sit-ups, or deep knee bends. • NEVER exercise within an hour of eating a meal. • NEVER work out in hot or humid temperatures. Whichever way you intend to structure a pregnancy fitness regimen, be sure you’re not participating in strenuous workout spurts only to follow them with long periods of inactivity. A healthy and helpful regimen should include the following tips, tricks, and techniques: • ALWAYS wear loose fitting clothes and safe shoes that prevent slipping or injury. • ALWAYS do gentle stretches before working out. • ALWAYS monitor your heart rate, especially at times of peak activity. • ALWAYS drink plenty of water during each exercise. • ALWAYS work out on flat, secure surfaces to prevent falling. • ALWAYS stand up or sit down gradually to avoid lightheadedness. • ALWAYS consume enough calories to suffice the demands of the pregnancy and the exercise. Remember that prenatal exercising is meant to help you stay healthy, not to assist in weight loss. Contact your doctor if you’re unsure which exercises to do or if you start feeling uncomfortable during your workout routine.
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