Following a regular exercise routine while you're pregnant delivers several benefits. You'll be able to control unnecessary weight gain more easily; you'll expend pent-up energy that might otherwise keep you awake at night; and you'll also have an easier time shedding the unwanted pregnancy pounds following childbirth. These are but a few of the advantages to working out during your pregnancy.
Even though a daily workout offers valuable benefits, it's important to follow a few critical ground rules. Doing so will preserve your safety and that of your baby while you're keeping your body in shape. The following five tenets apply whether you're a lifelong exercise advocate or working out for the first time.
1 - Seek Approval From Your Obstetrician
It's tempting to skip this step. But asking your doctor to review your planned exercise routine will prevent your taking unnecessary risks. As a mom-to-be, your body is undergoing dramatic changes in order to safeguard the development of your baby. Some of these changes may not be obvious, which is the reason your doctor can provide useful guidance.
If, prior to becoming pregnant, you were an avid exerciser, your obstetrician will likely approve your workout schedule. If you're just getting started after a lifetime spent on your couch, however, he or she can suggest changes to prevent health issues.
2 - Choose Low-Impact Activities
During your pregnancy, your balance will shift, and your body's production of the hormone relaxin will increase. These changes make you more vulnerable to potential injury. You may fall while working out or suffer a sprain due to relaxed joints - one of the effects of an increased level of relaxin.
For this reason, limit your workout to low-impact exercises. These include walking, swimming, yoga, and stretching. Once your baby is born, you can introduce higher-impact activities into your routine (be sure to ask your doctor for approval).
3 - Keep Your Body Hydrated
Hydration is always important, but even more so when you're expecting a baby. If you work out while depriving your body of water, your internal temperature will rise. Moreover, the dehydration can trigger small contractions that can potentially harm your little one.
Make sure you have a constant supply of water while exercising. Drinking a single cup prior to working out followed by another cup every fifteen minutes should keep your body sufficiently hydrated.
4 - Know When To Quit
It is important to know when to stop exercising since continuing to do so places you and your baby at risk. A lot of moms-to-be make the mistake of ignoring signs that indicate possible overexertion. Instead, they believe the exhaustion or soreness they feel is evidence of a good workout.
Listen to your body. If you feel dizzy, nauseous, or faint, stop immediately. If your muscles feel particularly sore, you feel a slight pain in your chest, or your vision suddenly become blurry, stop. These are signs you are overdoing your workout.
5 - Control Your Body Temperature
While you're pregnant, your body is more susceptible to overheating. Even a brisk walk that would normally have little effect on your body temperature can cause it to quickly climb. Unfortunately, the heat can be dangerous to your baby.
When working out, do everything you can to prevent overheating. Keeping your body hydrated is an important step. So, too, is knowing when to stop exercising. Also, consider walking in an air-conditioned environment (e.g. a local indoor shopping mall) if it's warm outside. Wear loose-fitting, comfortable clothes that will allow your skin to breathe. If you find yourself sweating more than usual, that's a sign your temperature is rising.
Exercise should be an important part of your pregnancy, beginning in your first trimester and continuing through childbirth. But make sure you follow the above rules to avoid endangering your health and that of your little one.
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