Worried about what you could and couldn’t apply to your workout regimen for pregnancy? We are here to support you.
Not only is exercise during childbirth safe, but it is also recommended. It’s really helpful as long as you know the limits of your body and what’s not going to harm your baby. It will help your body get back to its pre-baby form, it is believed to be healthy for your infant, and it can make the work easier.
Make sure that you know the right way to stay healthy and fit. Take note of our dos and don’t.
1. Do seek medical advice
Once you sign up for any lessons or join a gym, please check with your GP what fitness forms are appropriate for you. When you have risks of pregnancy or plan multiple births than the prescribed amount and type of exercise that vary from that of someone else. It will also focus on whether you’ve been running marathons or trying to pre-pregnancy spring up the stairs.
2. Do adapt
If you were pre-baby you are proud to be an athlete, you might need to slow down your routine now that you are pregnant.
Adapting your treatment as the pregnancy progresses is also a good idea. It’s recommended that you don’t do workouts in your second and third trimesters that include you lying flat on your back because your baby’s weight will limit blood flow.
You should keep on with higher impact workouts in the first trimester, such as jogging and aerobics, just as long as you’ve been doing this,’ says pregnancy & post-natal fitness guru Dr. Joanna Helcké. Instead of taking on new forms of exercise, stick to the strength of walking and swimming.’
Non-impact training is advised in the second and third trimesters. Power walk, aqua natal classes and pregnancy specialist classes Pilates are all great options,’ advises Joanna. Your balance will also be impaired during your third trimester, and you should be mindful of this when you workout –so no attempts at juggling acts!’
3. Don’t hold your breath
Sometimes, mid-yoga poses, you may notice that without understanding that you hold your breath – which is not advised when you are pregnant.
‘ It’s not safe for your kid to hold your breath while running to put pressure on the pelvic floor, ‘ Joanna says.
Get the habit, while you practice, of focusing on deep and steady breathing. Breathe in so your belly will rise and fall, not your heart alone.
4. To strengthen your core
Tightening your heart to help support your backbone while your baby grows is a good idea. You can do this with deep breathing exercises.
You should also focus on developing your chest, back, shoulders and biceps gently – you will need strength to pick up your child when she’s here. True training for mummy.
5. Don’t lie on your back
While in the first part of your pregnancy it’s safe to do exercises lying on your stomach, it’s best avoided when you reach the 16-week stage. After this stage, the weight of your baby will put pressure on your backbone and the blood vessel of your vena cava that brings oxygen to your brain.
Always ensure that you are going to exercise classes run by a postnatal fitness qualified teacher.
6. Do hydrate
During, during and after the workout, drink water. ‘ Tea brings food to your baby through your blood and also helps prevent common problems in breastfeeding like hemorrhoids and constipation and helps prevent dehydration, ‘ Joanna says.
Sip instead of gulping and try to drink a glass of water during exercise every half an hour and at least one bottle before and after.
7. Do pelvic floor exercises
Exercises on the pelvic floor during childbirth are really necessary. After you have given birth, they can keep the whole pelvic area healthy to help prevent potential incontinence issues. What’s more, the commitment is small.
‘ Do pelvic floor exercises easily and slowly every day, at least three times a day … for ever since! ‘ Joanna’s advising.
8. Don’t do high impact sports
While a fair level of fitness during pregnancy is desirable, other behaviors. You should avoid contact sports like kickboxing, judo, and squash before your baby comes on to reduce the risk of hitting, as well as practice activities such as riding where you can slip.
Stick for gentler exercises, such as jogging or speed walking, or sign up for some advanced fitness classes for delivery.
9. Don’t overdo it
When you feel overwhelmed and overworked, reduce the length of time you perform every day and turn to low-impact workouts like cycling, yoga, and swimming.
You get more breathless as you get taller – never force you to work through this feeling, ‘ Joanna says. A good rule is to make sure that while exercising, you can still chat.
10. Save yourself some strength for the big day!
You may need plenty of energy for labor itself, so you may want to reduce the amount of time you are exercising and the amount of time you are sleeping during the last couple of weeks of your pregnancy. But keep up the pelvic floor exercises (softly).