What are the Benefits of Exercising during Pregnancy and What Should I do?
During your pregnancy, try to exercise whenever you can find time. Start exercising early on in your pregnancy because you may not be able to during the last three months. Exercising may have many benefits including:
- An Increased level of energy
- Improvement in your sleep patterns
- A Decrease in back pain and swelling
- Better ability to handle the pain during labor
It is important to choose safe exercises because your weight and balance have changed. Therefore, carrying on with your normal exercise routine may not work. You could experience uncomfortable positions that are harmful to you and your baby. For example, you should not do any exercises that require you to lie on your back after 20 weeks of pregnancy. This will make it more difficult for your blood circulation to flow. Sports to avoid playing are: skiing, weight lifting, scuba diving, horseback riding, skating, and racquet sports.
There are many exercises that will be gentle on your body such as riding a stationary bike, swimming, or walking. When you start, allow your body to slowly adjust but then you can increase the amount of time you spend on the exercises. Also, remember to spend additional time warming up and cooling down when exercising. Your body is carrying much more weight from the pregnancy so try to compensate for this change. Avoid a continuation with any exercise if you experience a shortness of breath, unnecessary fatigue, or uncomfortable pain. One of the most important things to remember is to listen to your body.
Along with your exercises, always remember to drink a lot of water. A normal amount to drink with your pregnancy is up to one pint before exercising and one cup every 20 minutes during exercise to sustain hydration for you and your baby. After exercising, continue to drink fluids because you will be losing a lot more water through sweat than you normally would without being pregnant. There are other recommendations that experts suggest when exercising such as: wear supportive clothing and do not become overheated or overdo the exercises
Exercising during pregnancy will be much different than your normal routine. Try to consider these ideas when you exercise with your little one. You can still enjoy exercising during pregnancy. Just remember to make a few adjustments now that you have a baby on the way.