Regardless of all life circumstances, one should never stop working out on a regular basis. The same goes for pregnancy. The benefits of this behavior are numerous, and among others, exercising during pregnancy will affect your mood in a positive way, and of course, your body will be stronger and prepared for the labor. Keep in mind that you need to be very cautious while working out, so go ahead and read the following text. The tips provided below will help you to stay healthy and safe.
Talk to your healthcare provider
Before you decide to start, continue, or change your workout routine, make sure to speak with your healthcare provider and take into consideration what they have to say. In case your pregnancy is not complicated, and you’ve been working out regularly, there’s no good reason to stop while pregnant. Of course, some modifications must be done since your baby needs to be protected. If you haven’t been working out before the pregnancy, feel free to consult your healthcare provider about safe ways of doing it now.
As you already know, every activity burns some calories, and a healthy diet is your best friend when it comes to fitness. Make sure to eat well during the pregnancy since your body and your baby will need a lot of energy. It is pretty normal to gain some weight in this period, so don’t hesitate and eat about 400 calories more than you did before the pregnancy. Once you start working out, it is probably good to increase this amount even more. Make sure to consult your doctor on this matter since they’ll be monitoring your weight and give you tips which will keep you both strong and healthy.
Avoid dangerous sports
All sports with a lot of contact should be avoided while you’re pregnant. This goes for all team sports such as basketball, football, and soccer. Of course, you should be avoiding all other activities where you can easily lose the balance, fall and jeopardize your pregnancy. This goes for horseback riding, bicycling, skiing, or gymnastics. Take it easy and don’t engage in sports in which you have to move rapidly or change direction suddenly.
Don’t forget to warm up
Warming up and stretching before and after the training will save you from numerous injuries, and will keep your muscles warm and flexible. In addition, this type of preparation will help you to increase your heart rate in a safe way so you’ll be able to catch your breath easier. Whatever you decide to do during the workout, make sure to spend at least five minutes warming up. Your joints, ligaments, and muscles will be happy and you’ll feel much stronger during the session. Start slow and pick up the pace gradually.
The water bottle is your best friend during the workout session. Since your body will get warm, you’ll start sweating and you and your baby will need more water. Dr Rahul Sen recommends drinking water before, during and after the training, since dehydration can cause reduced blood flow to the placenta, and that can make some complications. In addition, dehydration can lead to overheating, and in some cases, it can trigger contractions. The best way to see if you need to drink some water is to look at the color of your urine. Dark yellow is a sign that you need to drink up.
Avoid exercising in humidity or high heat
During the pregnancy, you’ll experience a lot of changes when it comes to your metabolism, which will be accelerated. Next, your blood flow will be increased as well, which means you’ll feel warmer than you used to before the pregnancy. You should keep this in mind if you decide to workout. It is crucial to avoid exercising in humid or hot conditions, since overheating may cause shortness of breath, dizziness or nausea.
Keep in mind that you wear layered clothes, so you can control your body temperature with ease. Once you feel you’re overheating, stop for a while and take off one layer. At the end of the training, hit the cold shower and drink a lot of water. These simple activities will regulate your body temperature.
It is very important to stay active during the pregnancy since you’ll need a lot of energy to take care of your baby once it is born. Don’t forget to eat healthily and drink a lot of water. Of course, your body will need a lot of vitamins and minerals during the pregnancy so make sure you’re taking enough of them. Go ahead and make a healthy habit which will help you and your baby to remain healthy and strong. Before you do anything, make sure to seek an advice from your doctor so you can stay safe.