How to Follow Safety Rules for Exercising During Pregnancy

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By deepthinkin
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Exercise Safely during Pregnancy

Exercising during pregnancy has some excellent advantages to both mother and developing child, such as increased well being and faster recovery time. But expectant mothers should use caution when starting or maintaining an exercise routine. Read on for the guidelines for safe exercise during pregnancy

Difficulty: Moderate

Instructions

Things You'll Need:

Health care Provider
Pregnancy

Step 1

Exercise through Stages of Pregnancy

~Before exercising during pregnancy, check with your health provider.

In most cases if you’re in good physical condition and/or have already been sticking to an exercise routine, there should be no problem. However, a thorough check up may uncover an underlying condition where exercise may need to be strictly monitored or avoided. Be safe, get checked out.
Step 2

~Pregnancy diet

Because you’re pregnant, your doctor may recommend that you increase your caloric intake for exercising during pregnancy. Be sure those calories are from nutrition dense foods (whole foods, fresh fruits and veggies,) not empty calories. Keep your body strong, and you’ll benefit yourself and your growing child.
Step 3

Stay hydrated for Safe Pregnancy Exercise

~Stay hydrated

We should all stay hydrated with water even if we’re not pregnant, but it’s recommended that you drink water during your whole exercise cycle: drink water before you start; a cup every 20 minutes or so during your routine; and again after you’ve finished exercising.

Be aware of the weather; you’ll need more water when temperatures are high
Step 4

Cool down After Pregnancy Exercise

~Be sure to warm up before exercising during pregnancy, cool down afterward and don’t over do it in between.

Warming up first will prepare your muscles for their work out and get your heart rate up and blood flowing. Proper warm up can save you from hurting yourself.

Do not allow yourself to get overheated for pregnancy safe exercise. If you become dizzy, are sweating profusely or become short of breath – stop. Drink water.

Safe pregnancy exercise is about keeping your body fit, not about working out till you can’t take it anymore. If something hurts, stop. Think maintenance, think fit, and pay attention to what your body is telling you during your pregnancy safe exercise.

Cool down afterward by slowly stretching and/or slowly walking around.
Step 5

Exercising during Pregnancy

~ Choose pregnancy safe exercise and make it a habit

No tackle football, overly strenuous sports or exercises that could cause you to lose your balance. The dangerous stuff is self explanatory, but as your pregnant belly grows, your center of balance changes, take care to move slowly when getting up from a floor exercise.

Also, your body produces the hormone relaxin which relaxes the joints and ligaments which will ultimately facilitate the expansion of the pelvis for delivery. But what this means is that pregnancy can make you clumsy since your joints are looser and more pliable. For safe exercise, be deliberate in your movements during all stages of pregnancy.
Step 6

Exercise with Pregnant Bellies

~Choose pregnancy safe exercises that keep you moving; standing still for long periods of time can decrease the blood flow in your legs and the uterus.

During the later stages of pregnancy use a pillow under one of your hips so that you’re not flat on your back when doing a floor exercise. Pressure on the major vein, vena cava, can cause a decreased blood flow to the uterus.
Step 7

~Be comfortable!

Wear exercise clothes that are soft and comfortable and that do not bind or restrict in your joint areas. You want to move freely during all stages of pregnancy as you conduct your pregnancy safe exercise