Exercise is clearly a powerful tool to support a healthy pregnancy, but how do you exercise safely during this special time?
Exercise even if you did not before pregnancy
Being sendentary post a higher risks factor than starting a new exercise program, even if you were a couch potato previously. Kick it off slow with as little as 5-min of exercise a day and gradually work it up to 30-min on most days of the week.
Activities safe for beginners include brisk walking, swimming, amd cycling, as well as light to moderate resistance training. Pick a favorite acitivity and that would encourage you to stick to it throughout.
Do speak with your doctor about a modified program if you have limitations.
Keep your heart rate monitors aside
HR monitors are useful but not deem as reliable during pregnancy. Instead, use the talk test: if you can carry on a light conversation, you're at the right intensity. If you are absolutely breathless, you are probably working too hard.
Work your abdominal muscles
Core strength is a crucial part with pushing during delivery because the core muscles are integral to the birth process. However, many pregnant women are confused on about what is safe. Ditch that conventional abdominal exercises, such as sit ups and crunches. It causes intra-abdominal pressure, too much strain on the connective tissue that runs along the midline of the abdominal muscles and can weaken the core. Alternatively, perform "belly pumps" for a simple yet effective core strengthener: inhale as you inflate your belly then exhale as you draw your belly towards your spine and repeatedly squeeze it even tighter as you exhale.
Bonus tip.....
Don't take it lying down
Avoid lying on your back movements during 2nd and 3rd trimester. As this position can interfere with circulation. The American Congress of Obstetricians and Gynecologists (ACOG) has a list of warning signs to know when to stop exercising. A general rule of thumb, if you are feeling drained or fatigue, cool down and stop for the day. Instead you should feel invigorated and not exhausted at the end of each workout.
During pregnancy, it is not the time to push yourself. Let it balance and rest when your body tells you too. Listen to your body even more than usual.
Get up and get moving. Be active as you enjoy your amazing pregnancy journey and reap the many benefits. Take your first step today toward a fit and healthy pregnancy! You will be glad that you did.