The Dos and Don’ts of Working Out During Pregnancy

The Dos and Don'ts of Working Out During Pregnancy

There are a number of myths and just as many arrays of dos and don’ts concerning the question of exercising during pregnancy and the extent to which they may be true or not varies from tip to tip. Still, now we are going to present some basic tips and tricks and dos and don’ts of working out during pregnancy, which we think every pregnant woman should be aware of. One of the myths is that people are used to saying and hearing that a pregnant woman should eat for two. The second one concerns the very problem of exercising during pregnancy. Some people still argue about that and we will try to settle those arguments coming up with the optimal suggestions discussing everything, question by question.

The Dos and Don'ts of Working Out During Pregnancy

Can Pregnant Women Work Out?

And the answer is a resolute and definite yes! Being healthy and fit has no connection with the physical state of the body. Exercises are even positively effecting the baby if done properly. The only case when exercises are prohibited is the case of having any health problems like sciatica (backache), hypertension, or any heart problems. Disorders arising as a result of multiple pregnancies can also be a reason for not working out. Among these we can note bleeding, intrauterine growth retardation or loosening of the bag. Only in these cases can physical exercises make things go for the worse. If you didn’t find yourself here, then go on keeping fit and healthy!

What Kind of Exercises Can Pregnant Women Do?

Before passing to the discussion of the basic forms of exercises, we can enumerate a few more benefits that exercising during pregnancy can present. Particularly, it can help you avoid the excess weight, it can help you regulate your blood pressure, and it can also help you diminish the digestive discomfort you might frequently have to face. As for the types of exercises, first of all you need to figure out the type of workout you did before the pregnancy. If it was a part of a competitive sport, then it would be better if you reduced the intensity of your exercises gradually. On the other hand, if all was just a range of exercises for keeping fit, you may, of course, continue doing them, certainly taking some principles and techniques into account. Among them we may talk about the breathing routines and the necessary pauses for not getting exhausted.

What May Happen If a Pregnant Woman Doesn’t Exercise?

The problems that she might happen to face are numerous. For instance, she may suffer from fatigue, cramps, pains in body and even fluid retention. In addition, problems like constipation, hemorrhoids and varicose veins may also arise.

Do Pregnant Women Need a Special Schedule for Workouts?

They definitely do! Some future moms go on attending the swimming pool or yoga procedures during pregnancy and they really need a strict schedule to follow in order to have everything fixed and clear to be able to have maximum effective results. So exercises for muscle toning, relaxation and pelvic relaxation should be an important part of the whole list of procedures. On the other hand, swimming and yoga are some of the most useful activities for this period.

When Should Pregnant Women Start and When Should They Stop Working Out?

The doctors recommend going on exercising from the moment a woman learns about her pregnancy if she did exercise before. Still, she also needs to adapt the exercises, their frequency and intensity according to the changes of her organism. Especially when having some past experiences of baby loss or abortions, the women need to be very careful and cautious about not overdosing and not going too far with their exercises under no circumstances doing them to the degree of getting exhausted. So starting out with smoother and softer pace is the do. The first quarter of pregnancy is especially important here. In some cases it is even recommended not starting the regular exercises unless some 12 weeks have already passed. Going for walks can be a good start. During the next quarter everything becomes regular and fixed and the only thing that requires proper adaptation and changes of exercises if necessary is the growing belly of the future mom. As for the time when you need to stop, it’s probably during the last 3 weeks, which is explained by the fact that by that time the mucus plug gets softer and this can lead to infections. However, if the woman doesn’t feel exhausted and really feels the need to go on with the exercises, she may continue her schedule up to the last day and even after the delivery.

The Dos and Don'ts of Working Out During Pregnancy

How Do Pregnant Women Exercise?

The very first thing that pregnant women need to understand is that exercising is a necessary thing for keeping both themselves and their baby healthy. So it’s important to find some time for exercises and do that regularly. For discussing the tips that may go here by points, we can note the following:

1) Turn to professionals for advice concerning anything that bothers you or that you want to know more about.

2) Avoid active sports like basketball, running, boxing, etc. since they may cause some damages in the pelvic musculature, which is something that needs to be avoided firstly.

3) Avoid activities that may cause falls. Such activities are skiing, horseback riding, and so on.

4) Never make extra efforts. You should never increase the intensity of anything you do to the level of exhaustion. This refers to both physical and mental activities. An example of this may be your inability to hold a convo because of being out of breath.

5) Don’t forget to walk for some 30 minutes daily, if possible making it an hour gradually. For doing this you may even go off your bus some stops further than the one you get off at and walk the rest of the way.

6) Always bear in mind that it’s not only you to benefit from your exercises but your baby as well. So don’t postpone or underestimate the importance of exercises.

7) Exercise during pregnancy for quicker and better recover after the delivery. So the workouts are not only important for the period of pregnancy but also for the period that comes after that.

8) Also, you need to know that pregnancy peculiarities differ from person to person and the pregnant woman needs to develop her own routine to be able to do everything correctly.

9) Pregnancy is neither a disease nor a problem. If you do everything correctly and healthily it will be a fun and pleasant period of your life!

10) Finally, always listen to whatever your gynecologist tells you. Being a professional, he/she will certainly know how to fix and maintain everything for avoiding problems and complications during and after pregnancy.

So these were the basic things you need to know about the general questions that arise when we speak about working out during pregnancy. Be happy, healthy, optimistic, and fit and the rest will be the easiest part of the job!

Photos courtesy of Shutterstock

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Written by Rima Kh.
Rima is a great fan of arts, poetry, cultures and fashion. She's interested in everything that's extraordinary and different. Find her on Google+