Exercising While Pregnant

Are you someone who loves being active and going to the gym? We know it can be difficult to stay on top of your fitness routine while you are pregnant, so we though we’d find some tips to help you modify your regular exercises!  

First and foremost, it is important to be cautious when you exercise while you are pregnant; be sure to talk to your doctor before exercising during pregnancy. Any exercises you do should be safe for you and your baby, so it is important to modify your routine to suit your current physical capabilities.

We’ve compiled some of our favourite tips into a list for you:

1.      Get enough calories – your doctor or dietician can help you to determine how many calories you should consume each day during your pregnancy. This is different for each woman, so it is important to talk to a professional to determine the best diet for your unique lifestyle.

2.      Avoid extreme or dangerous sports – This might sound obvious, but even sports such as soccer or bike riding might be harmful if you’re having a hard time with your balance.

a.      Pregnant women should especially avoid scuba diving; if you have a vacation planned during your pregnancy, keep in mind that your baby is not protected from the effects of pressure change.

3.      Do some warm up activities – prior to your workout, you should do some low intensity activities to get your body ready for exercise. This will prepare your muscles and prevent strain, aches, and pains during or after your workout.

4.      Drink lots of water – Make sure you stay hydrated during your workout. Dehydration can lead to a reduced amount of blood reaching the placenta and can increase your risk of overheating.

5.      Don’t lie flat on your back – This is especially important after the first trimester. The weight of your uterus can put pressure on a major vein called the vena cava, which reduces blood flow to your heart and can reduce blood flow to your uterus. As an alternative, put a foam wedge under your back to slightly prop yourself up.

6.      Try not to remain in one position for long periods of time – standing in one place for a long amount of time can reduce blood flow to your heart and uterus, this can lower your blood pressure and make you dizzy. Try to walk around, walk in place, or switch positions often during your workout.

7.      Don’t exercise in heat – You might feel warmer than usual during your pregnancy, naturally your body temperature will rise even higher while you are exercising. You might get overheated, which might cause you to feel dizzy or nauseous; be sure to sit down, drink some water, and let your body cool off.

8.      Sit or stand up slowly – don’t try to rush your workouts and allow yourself the time to sit or stand up at a pace that feels comfortable for you; you don’t want to cause dizziness and a potential fall.

9.      Cool down – Give yourself some extra time to cool down from your workout. You can try light stretching, walking in place, or any other light activity that will return your heart to its normal rate.

The most important thing is to take care of yourself during your pregnancy; maintain a healthy diet, exercise regularly, and even treat yourself to a pre-natal massage!

 

We hope you find these tips to be helpful. For the full article, please click here!