Exercise and Pregnancy: What You Need to Know
- Created: January 26, 2015
- by: admin
Exercise during pregnancy is a great way to stay healthy for both you and your baby. But of course it is important to not overdo it, and avoid certain exercises and positions that can cause harm. Be sure to consult your doctor about certain modifications you should make to the exercise routine you might already do, and follow these simple suggestions.
1. Stay Hydrated
Remaining hydrated and drinking water throughout the day is important for your health whether or not you are pregnant. However, during pregnancy it is important to avoid dehydration, to prevent your body from reaching temperatures that are unsafe for the baby. There is no official recommendation for the amount of water you should drink during exercise, but a good rule of thumb is a cup of water before, during, and after exercise.
2. Take it slow, and warm up and cool down
Warming up is important before exercise because it prepares your muscles for more intense moves and prevent strains. What’s more, it elevates the heart rate slowly, and because your heart rate is naturally higher during pregnancy it is important not to overdo it. Cooling down is equally important, to allow your heart to return to resting rate slowly and prevent post workout injuries.
3. Avoid lying flat on your back
Lying on your back for long period of time can put pressure on the vein that supplies blood to your heart and uterus. This is usually more important for women who are farther along in their pregnancies, whose belly size puts extra pressure on their abdomen.
4. Keep it light, play it safe
Avoid contact sports or activities that involve a higher risk of injury, such as skiing. Activities like these can put you at risk of becoming off balance and falling, and injure the already susceptible parts of your body. Many fitness studios and companies provide workouts that are tailored for pregnant women, which allow them to get light healthy activity without straining their body. They involve modifying the weights or length of poses, such as in yoga and Pilates, which normally would be integrated in workout routines.