A growing number of physically active women want to continue training during pregnancy. The benefits of physical activity include maintaining a healthy weight, increasing energy, and promoting the development of a healthy fetus. Plus, when you do exercises, you’re not only helping yourself feel better and even preparing yourself for childbirth too. Plus, you’ll help yourself lower the risk of birth-related injuries—something that you can learn more about this at www.childbirthinjuries.com.
Exercising during pregnancy can help release endorphins and help your body prepare for the big day. While you won’t be able to do exercises you were most likely accustomed to before being pregnant, you can still count on working up a sweat. So, here are some handy tips on how to exercise while pregnant properly.
Avoid high-intensity interval training
During the first three months of pregnancy, you should keep a consistent level of exercise. Then, your doctor may suggest modifications to your training regimen. However, you should stay away from anything intensive such as HIIT. While this is a great workout, it’s dangerous for your heart rate when pregnant.
Do a lot of stretching
One of the most gentle exercises you could do during pregnancy could be stretching. Performing stretches during pregnancy can help relieve aches and pains and prepare your body for labor. Various stretches are available, including ones designed to work your back, hips, and legs. It’s important to perform stretches regularly. They can keep you and your baby healthy.
During pregnancy, hormones relax ligaments and connective tissues. These changes allow the joints to be more flexible and loosen the muscles, reducing pain. Taking a few minutes to stretch each day will ease your discomfort. You may be tempted to stretch while you are sleeping, but this is actually an unconscious move. You should also stretch before you go to bed, as it will relax your muscles.
While you should do a lot of stretching during pregnancy, you also need to be careful not to overdo it. During pregnancy, it’s important to avoid overstretching when exercising. This is more challenging than it sounds, and some risks are associated with the practice. But if you listen to your body, you can safely perform stretches to relieve pain, improve flexibility, and prepare your muscles for labor.
One of the best ways to prevent overstretching is to limit your range of motion. This is because your tendons have receptors that communicate with the spinal cord; if they are too stretched, they can cause injury. It’s also important to listen to your body, especially during pregnancy. For example, your hips might be tight, and you may get calf cramps when you point your toes. If your lower back feels tight, try a modified version of the child’s pose.
Focus on low-impact aerobics
Low-impact exercises are going to be some of the best exercises you could do during these nine months. Besides, most doctors will recommend this. However, before you begin, it’s strongly recommended that you discuss with your doctor what you can and can’t do. While some exercises may be entirely easy and safe, they may not be that way once you are pregnant. For instance, while yoga is great as it’s low-impact, not all poses and stretches should be done when pregnant. Walking and swimming classes are two of the best exercises you can do when pregnant; most doctors recommend these as you get your heart pumping at a moderately safe pace.
Avoid contact sports
This may be obvious, but by all means, you should avoid contact sports. Why? Contact sports can put your abdominal area at risk, and a sudden pressure force will be bad for you and the fetus.
Modifying intensity and watching breathing
During pregnancy, most healthy women can continue to exercise. However, they may need to modify their routines. For example, if they are doing a lot of RPM, they should reduce the resistance, take breaks, and work slower. Some pregnant women find that they are uncomfortable exercising or that their breathing becomes difficult.
They should slow down, focus on their form, and stop when these conditions occur. A healthcare provider can offer specific information. One way to determine your exercise intensity is to do a “talk test.” If you can speak comfortably during exercise, you are working at a moderate level. If you cannot talk, you are probably working too hard.