Many women worry about how pregnancy will affect their body. Due to this, it can be extremely empowering to learn the ways that you can help keep your body healthy throughout your pregnancy. This will likely help you to feel like you have more control regarding many of the changes that you experience during pregnancy. The body will go through changes throughout pregnancy and understanding those changes can allow you to prepare adequately for them. When you are trying to stay fit during pregnancy, it is crucial to ensure that you consult with your care provider to ensure that you are following safe practices.
Consult with your Midwife
When you decide that you want to exercise during your pregnancy, it is critical to consult with us. You should always go over your exercise routine with your care provider in order to ensure that it is safe for you and your baby. Our experts can help to provide you with the information that is necessary to implement a safe exercise routine to improve your health, as well as the health of your baby. Your regular prenatal visits with us are an important component of protecting your health during pregnancy.
Benefits of Exercise
There are many benefits to regular exercise during your pregnancy. Exercise can help to minimize many of the aches and discomfort that comes along with pregnancy. In addition, it can help to provide you with more energy throughout your pregnancy. Exercise can help to lower your stress levels and provide a healthier mindset. However, it is crucial to not overwork yourself during pregnancy. Consulting with us is extremely important prior to exercising during your pregnancy.
Listen to your Body
When you exercise during your pregnancy, it is important to always pay attention and listen to your body. You should never push yourself to do more than your body is comfortable doing when you are pregnant. In particular, you should stop doing anything that causes you pain when you are exercising.
Hydration is always crucial when you exercise, but it is especially important during pregnancy. Ensure that you are drinking enough water and getting enough fluids to support your body when you decide to exercise during pregnancy. This can go a long way toward optimizing your health.
Consider Daily Walks
A daily walk or jog can be extremely beneficial to your health. Ensure that you have been given the green light by your healthcare provider before you implement these routines. Cardiovascular exercise can be extremely beneficial. It can provide heart-strengthening benefits for the mother and the baby alike. Getting regular cardiovascular exercise, such as walking, is often the ideal way to stay fit during pregnancy.
Exercises to Avoid
There are many exercises that you need to avoid during pregnancy to prevent damage to yourself and your baby. After you have reached 12 weeks of pregnancy, you should try to avoid exercises that require you to lie on your back for an extended amount of time. When you are in this position while exercising, it can cause the baby to put extreme pressure on the major vessel that serves to return blood to your heart. The main issue with this is that it reduces the blood flow to the placenta, which can harm the baby. It can also cause you to feel dizzy, due to the restriction of blood flow.
You should always avoid doing any exercises that can lead to Diastasis Recti. This condition is essentially when the abdominal muscles become separated into two halves. This can be caused by movements that put strain on the abdominal muscles, such as sit ups, planks, crunches, and twisting, jerky movements. It can be incredibly difficult to heal from Diastasis Recti when you are pregnant. Due to this, avoiding these movements can be beneficial to your health.
Stick to what You’re Used To
It is often a better idea to stick to what you are used to regarding exercise rather than implementing a new routine during exercise. For example, your body may be able to handle moderate weightlifting during pregnancy if you already had a weightlifting routine prior to pregnancy. However, if you aren’t used to lifting weights prior to pregnancy, you should probably wait to start lifting weights until after the birth. If you do decide to start a new type of exercise, it is crucial to start extremely slowly. You should also consult with your care provider prior to implementing the new routine.
Have a Plan
Making a plan can help to ensure that you follow an effective exercise regimen during your pregnancy. It can also help to ensure that the exercises that you follow are going to be safe. Ensure that you go over your exercise plan with us to help you stay fit during pregnancy.
Get Enough Sleep
It can be difficult to get enough sleep during pregnancy, especially if you are experiencing discomfort. However, getting enough sleep is an important part in staying healthy throughout your pregnancy. Prioritize your sleep during pregnancy to ensure that you are getting sufficient levels of sleep.
Always Warm Up
No matter what exercise routine you are following, it is extremely important to ensure that you spend time warming up prior to exercise. When you take a few minutes to warm up, you are able to reduce the strain on your body, which can help to minimize issues with your body, such as pulled muscles. You should also take sufficient amounts of time to cool down after you exercise to adjust your body back to a resting state.
Exercising regularly during pregnancy can be extremely beneficial. It can provide you with more energy and can even provide health benefits for your baby. It is important to ensure that you consult with us prior to exercising during pregnancy to ensure that your workout routine is safe. You should also ensure that you implement good nutrition throughout your pregnancy to protect your health. To learn more about how to stay healthy and fit during pregnancy, contact our experts at My Family Birth Center today!