Now is the Time to Create a Pregnancy Workout Routine
It’s advisable to consult a doctor before beginning a workout regimen during pregnancy, though physical activity is not only safe for most pregnant women, but recommended by medical professionals across the world. Establishing a pregnancy workout routine ensures a smooth pregnancy and an easier delivery. Even women who were couch potatoes prior to pregnancy can establish a workout routine and help themselves to the plethora of offered benefits.
Working Out With a Bump
With a balanced, equally healthy diet, exercise provides pregnant women with the tools necessary to maintain a healthy weight, increase energy levels, and improve overall well-being during those nine great months of pregnancy. Exercise keeps the blood circulating and improves the mood, ensuring nine beautiful months spent in awe at the life created. Pregnant women should exercise for at least 30 minutes, three times per week. An additional day or exercise or an added 15 – 30 minutes to each workout is also beneficial.
Sometimes, working out for such periods of time is impossible during pregnancy, and that’s okay. There’s a lot of changes taking place within the pregnant body, and so, adjustments are necessary. Some physical activity is better than none at all, and increasing workout times as progression is made is always possible. Listening to the body is important; it will never lie.
Although some of the exercises available for pregnant women may differ from exercises normally performed, there’s still an abundance of exercises safe and effective during pregnancy. Some of the best exercises for pregnant women include:
- Weight Training
These are only a few of the safe, effective, fun exercises available for pregnant women. Each exercise is safe the entire nine months of pregnancy and doesn’t cause any risk to the unborn fetus. Creating a workout plan that includes several variations of these exercises (and others) ensures the workout is never dull or boring, but instead an anticipated event. A versatile exercise plan also provides the entire body with the movement and activity that it needs.
Time to Stretch
Stretching before a workut reduces muscle fatigue and strain, as well as muscle discomfort. It’s important to stretch before each workout, especially now that there is a new life to consider. Many pregnant women use stretching as an exercise, since it provides such an abundance of benefits to the body. Stretching before a workout keeps the body limber, ensuring the workout is complete. It also relaxes the muscles so a full workout is attainable. Relaxed muscles helps considerably when it is time to deliver baby, and may even reduce the amount of labor time.
The Amazing Benefits of Exercise During Pregnancy
Feeling amazing happens naturally for those who are physically active, but there’s a plethora of additional benefits offered to pregnant women who exercise. First, studies show a connection between exercise and gestational diabetes, a serious, but common condition affecting pregnant women. Studies showed women who exercise during pregnancy are at little to no risk of developing the condition.
Exercise reduces stress levels and improves the mood. Pregnancy is a wonderful time in life, and one that should be enjoyed to the fullest. Since exercise improves the mood, each and every day is stupendous and enjoyable, as it should be. Improved sleep is a blessing for any pregnant woman whose increasing size and added pressure may cause trouble catching those ZZZZs. Aches and pains are commonly experienced during pregnancy. After all, there’s many changes taking place within the body. Backaches and one of those pains, but exercise alleviates that worry in an instant.
Numerous exercise tools are available, providing guidance, class and one-on-one training, information, and motivation for phenomenal workouts. Once given the okay to workout from the doctor, choosing one or more of these tools to aid in the workout is advisable. While the doctor offers a multitude of advice for exercise during pregnancy, these additional tools are extremely helpful, with many options tailored specifically to the needs of pregnant women. Workout DVDs, blogs, TV shows, guides, and more is available, helping provide the motivation necessary to keep on, keepin’ on, even when things get tough.
Pregnancy Workout Trouble
It’s safe to workout until delivery, although the doctor may recommend limiting physical activity before this time in high-risk pregnancy. It’s also advisable to dismiss the workout routine if any of the following signs or symptoms are noted.
- Vaginal spotting/bleeding
- Lack or minimal fetal movement
- Difficulty breathing
- Leaking vaginal fluids
- Abdominal Pain
Seek medical attention immediately if any of the above side effects occur or if there’s any other unusual changes after a workout. While most pregnant women can safely workout, when something seems strange, consulting with a doctor is better than being sorry later down the line, plus offers a peace of mind that a pregnant needs. With This in mind, remember that most women can workout without any worry or concern of these side effects during their pregnancy.
Exercises to Avoid
Although the following activities are not necessarily off-limits during pregnancy, it’s probably best to avoid them to be safe. Always talk to your doctor before participating in any of the activities below, if you absolutely must partake in them.
- High-Altitude exercising
- Exercises that make you lie flat on your back once you’ve past the first trimester
- Baseball, basketball, hockey, and other contact sports
- Hot Yoga
Tips for a Great Workout
When you create a pregnancy workout plan, it’s easy to stick with your exercise routine and enjoy nine months of health and fitness! Consider the following helpful tips when making your plan.
- Find a workout partner. Exercise with a friend is far more exciting and you can play trainer and life coach for one another!
- Start out small and work your way up to bigger, better exercises as you are comfortable doing.
- Consider using the exercise tools mentioned above. Participating in a fit pregnancy class is especially helpful to many pregnant women.