Posts Tagged ‘pregnancy’

Check Points for Pregnancy Exercises

March 7th, 2011 No comments

Here is a quick and dirty guideline for those of you wanting to get started with your exercise routines right away.

1. Peace of mind. Talk to your doctor and get his/her approval.
This still applies even if you’re not considered a high-risk pregnancy. The words “better safe than sorry” has never been more true than when you’re pregnant.

2. Not the time to experiment.
With all the changes going on in your body, this is NOT the time to start experimenting. Don’t introduce something totally new to your body and giving it more stress. Stick to what you already know and are comfortable with. Remember that your goal here isn’t to break new ground; it’s to keep your body moving and healthy.

3. Common sense.
Enough said.

But just in case you’re still wondering…

  • No long distance running. And if you were doing this before you got pregnant, lower the intensity and duration.
  • Don’t expose yourself to too extreme of conditions including, but not limited to: high altitudes, intense heat, intense cold, steep hills.
  • Stay in public places with constant streams of people and stay close to roads… just in case you need help. Again, better safe than sorry when you’re pregnant.
  • Since your joints are more loose during pregnancy, avoid high impact sports or those that require short, fast, and jerky movements (i.e., tennis, squash, basketball, etc…).

4. For resistance training, lower the intensity. Go for more reps rather than higher weight. Endurance is more prized than busts of strength. Avoid doing any exercise where you have to exert yourself too much and/or where you have to hold your breath. You need constant air flow to your baby.

5. Do NOT exercise lying down flat on your back. Sitting position is best, especially in a supported position. Also avoid lifting weight above your head or push a lot of weight (see number 4).

6. Never exercise on completely empty stomach or without water. Keep yourself well hydrated and make sure your body always has fuel to burn. It’s always suggested to non-pregnant people that they keep water bottle with them during workout. This applies even more so to you now that you’re pregnant.

Remember. I know I say it in almost every post. Better safe than sorry. Talk to your doctor first before starting any exercise routine, especially when you’re pregnant. Take it easy and remember your goal is to maintain, not to make breakthroughs. Never task unnecessary risks. You owe it to your and your baby’s future.

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