Staying fit in pregnancy has many benefits for you and your baby and increases your stamina for labor and birth.
Stay well hydrated by drinking plenty of water before, during, and after your workout.
If you had an exercise
program before you became pregnant, you can continue with this in the
first trimester as long as you have the all clear from your doctor. As
your pregnancy goes on, you may need to adapt your program.
If you didn’t have
a regular exercise program before, now is the ideal time to adopt a
new, healthier way of life from which you will reap the rewards for
years to come. If you do start exercising now, build up gently; listen
to your body and do only what feels comfortable.
Regular gentle exercise
is much better than intense irregular bouts of exercise (which aren’t
advisable in pregnancy), since your body responds more positively to
consistent, moderate exercise.
How exercise helps
In addition to
increasing your energy levels, exercise helps you maintain a positive
outlook and feel confident about your changing body image. Exercise can
also ease common pregnancy discomforts such as nausea, leg cramps,
swollen feet, varicose veins, constipation, insomnia, and back pain. By
keeping muscles strong and toned, exercise makes it easier for your body
to deal with changes in posture during pregnancy. There is also
evidence that increased fitness helps shorten labor and your postpartum
recovery time and lessens your overall anxiety about the birth.
Food for fuel
A nutritious, balanced diet
is vital in pregnancy. If you’re exercising too, eating well to keep
energy levels balanced is doubly important. Eat regular, nutritious
meals, ensuring that your calories come from wholesome, fresh foods, and
avoid high-calorie sugary snacks.
Do’s and don’ts
Exercise is safe in pregnancy
as long as you follow the simple guidelines listed below. As your
pregnancy progresses, you will probably need to adapt and moderate your
exercise program.
Do:
Warm up and cool down properly.
Drink enough water before, during, and after exercising.
Wear comfortable clothes that don’t restrict your rib cage.
Exercise regularly and consistently.
Adjust your expectations; pregnancy is not a time to go for personal bests.
Build your strength, but do this gradually. Focus on your back, shoulders, chest, and lower body.
Practice Kegel exercises daily to maintain the pelvic floor tone.
Breathe properly while exercising, especially when lifting weights.
Protect your back when getting up from a lying position: roll onto your left side and sit up using your legs.
Avoid exercises that feel awkward or uncomfortable.
Focus on posture and alignment.
Stop immediately and seek advice if you feel severe localized pain, vaginal bleeding, or general unwellness.
Eat frequent small meals and snacks to maintain energy and avoid having your blood sugar levels fall.
Don’t:
Exercise in a hot or humid environment.
Do jerky or bouncy moves or twist or rotate your abdomen.
Lift weights that are too heavy.
Do sports where you risk falling, such as skiing or horseback riding.
Overstretch: the pregnancy hormone relaxin can make you feel more supple than you are.
Exercise to exhaustion. If you’re tired, decrease the intensity or duration. Get an hour’s rest for each hour of exercise.
