The county is constantly hosting activities to get us out there and moving such as the Neon Night Ride. All you need to do is find the right activity, with the right level of physical exertion for you. But what if you’re pregnant? What is an appropriate amount of exercise and physical activity for you and your baby? Here is a new mother’s guide to exercising while pregnant.
Is it Safe to Exercise While Pregnant?
Yes it’s completely safe to exercise while you’re pregnant. Actually, maintaining a regular exercise routine during your pregnancy can help you to feel healthier and can decrease pregnancy discomforts such as backaches and fatigue, as well as reduce your risk of gestational diabetes. Exercise during pregnancy can also increase your stamina which can help ease labor as well as the delivery of the baby.
However, you should check with your healthcare provider first before starting or continuing any workout routine. Some doctors suggest eliminating exercise during pregnancy for anyone with asthma, heart disease, Type 1 diabetes, or a weak cervix. You doctor though will be able to determine exactly how much exercise is good for you and the health of your baby.
What Type of Exercise Is Best?
According to the American College of Obstetrics and Gynecology, pregnant women that were physically active before, can partake in about 30 minutes of moderate exercise a day. Some great exercises include walking, aerobics classes, swimming, light cycling, and yoga. If you want to continue building muscle while you’re pregnant it is important that you have a plan that suits your current lifestyle and fitness. Remember to take longer breaks during each set and repetition, and also eliminate any abdominal exercises or those that require lying on your back or on your stomach.
Safety Tips to Consider
Although exercise is generally safe during pregnancy, you do need to be careful during your physical activity. Here are some safety tips to ensure you and your baby stay healthy.
Get your nutrients: It is important that while you exercise that you don’t lose vital nutrients and calories. To stay in the healthy range of pregnancy weight, you will have to eat 340 more calories a day in your second trimester and 450 more in your third. If you’re exercising you need to make sure that you’re still getting these calories.
Avoid the dangerous activities: Even if you’re a daredevil, you have your child’s health to consider. You should not be participating in activities such as skiing or surfing, and contact sports such as football or soccer.
Drink lots of water: Dehydration can trigger contractions so it is important that you keep enough water in your body. A good test of whether or not you are getting enough water is to make sure that your urine is a clear color.
Following this guide will help you determine how much and what kind of physical activity is good for you. However, if you have any questions or concerns it is always best to see your doctor. –Jane Sandwood