Some women believe that exercise during pregnancy is a no no. However this is a big misconception. Exercise will actually help to keep you and your baby healthy by boosting your immune system and raising your energy levels. Exercise will also help to build strength and stamina in the body which will help you while you put on your extra, yet healthy, weight.
There is no need to stay away from exercise as it is completely healthy for you and the baby however here are some things to remember while working out;
1. Try to remember that exercise doesn't always have to be strenuous to be beneficial. Take the appropriate amount of rests so that you don’t over work yourself.
2. Try not to put too much strain on joints and ligaments. During pregnancy your body will secrete a hormone that loosens joints and ligaments in preparation for childbirth therefore all your joints and ligaments will become weak and too much strain may cause injury.
3. Remember that the appropriate level of exercise will depend on how fit you were before you became pregnant. If you did not workout before becoming pregnant make sure you take it really easy for the first 12 weeks or seek help from a qualified trainer who can assist you through your progress.
4. Wear loose and comfortable clothes. Loose clothing will help you to stay cool while you train.
5. Drink plenty of fluids. This will allow you to not get overheated which can be harmful to the baby.
6. Finally, you must listen to your body. If you begin to feel light headed or nauseated, take a break. These are signs of overheating and may result in harming the growth process of your baby.
Remember that exercise is nothing but beneficial to your body and mind and you will only pass this on to your baby if you follow the right path. If you are still unsure about training while during pregnancy consult your physician or work with a certified trainer who is aware of your stage of pregnancy.
If you are unaware of which exercises are safe and which exercises you should stay away from leave the name of the exercise in the comments section and i'll be glad to advise you.
Great!! Are there any particular exercises I shouldn't be doing? I have been having some upper and lower back aches, are there easy exercises I can do that won't irritate?
ReplyDeleteGood info! Helping mummy stay yummy :)
ReplyDeleteKaryn,
ReplyDeleteThe back aches are caused from the weight of the baby pulling your spine forward as your center of gravity is slowly shifting infront of the body. There isn't much you can do to stop the pains however you can help reduce them by strengthening your abs. This will help support the baby and the extra weight you may be carrying.
A great ab exercise you can do are planks. If you are unaware of how to do these you can follow the link i have provided that explains exatly how to do them and provides you with an image that you can refer to.
http://exercise.about.com/od/abs/ss/abexercises_10.htm
Try it out!
I'm not sure if I can do the planks. I'm about 7 months into my pregnancy and the size of an elephant.
ReplyDeleteWow. You are almost there! only 2 more month to go. If You are having trouble because of the size of your tummy you can try the planks from your hands instead of your elbows. Think of it as the starting of a pushup. If it is the weight thats making it difficult you can plank from your knees instead of your toes. this will remove some of the weight you have to hold up. Either way make sure your hips don't sink as it will add extra pressure on your lower back.
ReplyDelete