Pregnancy is a time when you are likely to focus inwards. Your awareness of your body may shift and change, and at this wonderful time of your life, there’s no reason to stop exercising unless your physician advises otherwise.
Benefits and Risks
Exercise is beneficial to both mother and baby. These exercises, however, must be designed to accommodate the physiological changes caused by pregnancy. Certain medical conditions, such as diabetes and hypotension, may prohibit safe exercise during pregnancy. It is always best to consult your physician before beginning any fitness program.
Ensure that your personal trainer has the necessary credentials to oversee your exercise. Pre- and post-natal exercise training is a specialized discipline with potential fetal risk.
Make sure you’re comfortable throughout. Use pillows and a thick mat where appropriate to the activity. Don’t exercise too intensively or do anything that doesn’t feel right.
The aims of pre-natal exercising differ from everyday exercise. Your fitness regime should be designed to loosen your body in preparation for the birth.
Begin exercising around the start of the second trimester and take it slowly at first, gradually building up to get the full cardio benefits. Learning relaxation and breathing techniques can help reduce stress.
Back pain is common among pregnant women, caused by weight gain and the slackening of ligaments. Your personal trainer will suggest several stretching exercises to strengthen your lower back, as well as your arms and legs.
A good pre-natal exercise routine should keep you active for as long as possible before labor starts. It should allow you to manage your weight gain without overexertion and reduce the strain caused by prolonged standing.
Yoga, swimming, running, and walking are all good fitness activities for healthy pregnant women. Avoid any sports where there is a danger of falling over or physically harming yourself. Watch for overheating and always keep yourself hydrated with regular sips of water.
Once you’ve had your baby, you may want to continue exercising to maintain the health benefits you’ve gained. Your post-natal checks will indicate when it’s safe for you to exercise again. As a rough guide, resuming exercise six weeks after a natural birth is appropriate for a healthy mother. After a Cesarean birth, you may need to wait several weeks more.
A popular aim of post-natal exercising is to remove the excess tummy fat that is an undesired byproduct of many pregnancies. As before, your personal trainer will recommend exercises specific to your needs and physiology.
Some exercises you may be able to do with your baby!
Providing it’s performed safely, pre- and post-natal exercise is a wonderful way of maintaining and improving your health and the health of your baby.