While morning
sickness, weight gain and fatigue may make you feel like skipping your exercise
session, a light to a moderate exercise program can strengthen your body,
de-stress your mind, and help you feel better. . As pregnancy progresses, the
heart is less able to adapt to the increased demands of high-intensity
exercise, along with the release of relaxant hormones, the joints loosen up;
There is an increased risk of injury during exercise. Here's a look at the dos
and don'ts to make exercise safe during this period. Remember those exercise
goals during pregnancy should be discussed with a physician.
Some Guidelines-
How Often?
Exercises can be
performed three to five times a week for periods of 30 to 40 minutes, at low to
moderate intensity. Depending on your age, fitness level, and medical history,
your exercise intensity may range between 45 and 70 percent of your target
heart rate.
Do Low Impact Exercise
Do not start a
vigorous exercise program during pregnancy. Stop exercising when you are tired
and do not exercise until exhaustion. Low-impact exercise such as swimming or
cycling or walking is safe; High-impact exercises like jumping and jumping
should be avoided.
Gradual Progress
Too much, too fast, and
too early are the main causes of injury. Your aim should be to exercise without
over-training or over-stressing.
Avoid Doing Exercises
While Lying On Your Back
Avoid doing the
exercise while lying on your back. Such a condition is associated with a
decrease in cardiac output in pregnant women.
Avoid Abdominal
Exercises
Abdominal exercises
should be avoided during this time. Any form of exercise with the potential for
mild abdominal trauma should be avoided.
Be Careful While
Stretching
Avoid overstretching -
women are more flexible during this time.
Use Light-weight
Weight training is
safe with light weights; Avoid lifting heavy weights during this time.
Warm-Ups
The warm-up prepares
the body to follow the activity. Muscles perform better and are less prone to
injury when they warm up. A warm-up may simply mean walking or marching for 10
minutes to raise your core body temperature.
Keep Calm Down
The cool-down gradually
lowers the body temperature. It prevents dizziness and excessive fatigue after a
workout. Stopping suddenly without cooling down can cause a rapid drop in blood
pressure and dizziness. The last 10 minutes of a workout should be cool-down
time. This allows blood to flow back from the working muscles to the heart and
allows the body to return to its resting state.
Focus On Form And
Technique
Correct form and
technique protect joints and protect the body from exercise trauma; Whereas
wrong technique or jerky movements can lead to injury. It is essential to pay
attention to posture and keep your body properly aligned while doing the
exercise.
Incorporate Deep
Breathing Exercises
Incorporate deep
breathing exercises to reduce stress and relax the mind.
Drink Water
The loss of water due
to sweating and perspiration needs to be overcome. Drink plenty of water
before, after, and during exercise to prevent dehydration.
Rest
Relaxation plays an
important role in creating an effective training session. It helps the muscles
recover from the stress of exercise and helps the body get rid of fatigue and
muscle fatigue. Particularly during weight training, muscles need at least 48
hours of rest between workout sessions for them to recover and become healthy.
