Exercise is very important during the pregnancy but on the other hand it can prove extremely dangerous if done in a wrong manner.
In some cases it can lead to miscarriage and other abnormalities so every pregnant women when exercising should keep in mind the following tips and precautions.
Check In With Your Health Care Provider Even if you were on a consistent pregnancy exercise program before your pregnancy, it's always a good idea to check in with your doctor.
While most healthy women can continue their regular workouts with some modifications, there are exceptions.
Check to make sure your routine won't put you or your baby at risk.
Wear Right Clothes While this may seem a bit silly, or obvious, loose fitting, breathable clothes can make all the difference in your workouts.
Dress in layers to account for changes in body temperature, find a supportive maternity bra, and treat yourself to some good athletic shoes.
Keep in mind that your shoe size might have changed because of mild swelling, so you may need to put your pre-pregnancy shoes on the shelf for a while.
Warm Up Though this is the general rule for any exerciser, it is especially important for pregnant women.
You want to make sure your muscles, ligaments and tendons are prepared for activity to avoid being injured and to decrease post-workout aches and pains.
Do - Keep Moving Once you've warmed up sufficiently, move continuously throughout your workouts.
Standing still (while doing a set with weights, or holding a stretch) decreases the blood flow to the uterus and can cause blood to pool in your lower extremities, making you dizzy.
Walk in place or switch positions frequently to prevent this.
Make It Habit Consistency is the key! A little bit on most days of the week is going to take you a lot further than over doing it on a few days a week and resting the remainder of the week.
Getting in a more regular routine is the best way to guarantee success.
Listen To Your Body This is not the time for record breaking athletic performances.
Stay in tune with your body and hold off on exercise if you are feeling tired or nauseated.
Don't Get Overheated With increased blood flow and a higher metabolism, you'll feel warmer than usual while you are pregnant.
Add exercise to the mix and you can see how it would be easy to overheat your body.
If you're sweating excessively, feeling extra warm, dizzy or short of breath, take a few minutes to let your body cool down a bit.
Avoid overheating in the first place by dressing in layers that you can remove as you heat up, drinking plenty of water and seeking out air conditioning or a fan on those extra warm or humid days.
Don't Stand Up Too Quickly As you move through your pregnancy, your center of gravity is constantly shifting.
This can make changing positions more challenging than you'd expect! Move a bit more slowly to prevent dizziness or an unexpected fall.
Don't Lie Flat On Your Back After the first trimester, lying on your back can put pressure on the vena cava (a major vein bringing blood to your brain and uterus) which can make you dizzy, short of breath, or nauseated.
If you like to sleep on your back, it's time to find a new position! Try turning to your side until your pregnancy is over.
Or, for sleeping or exercises traditionally done lying in your back, try propping your midsection and shoulders up with pillows to put your body in more of an incline position - so your head and shoulders are higher than your hips.
Don't Participate In Dangerous Sports This may seem like an obvious one, but steer clear of contact sports or activities that can easily throw you off balance.
Your lax ligaments and joints, along with your ever changing center of gravity make those activities extremely injury prone! By simply following the above mentioned tips we can lead a healthy and safe pregnancy and most importantly the exercise during the pregnancy will help us in reshaping the body to before pregnancy shapewhich is every pregnant women dream.