Staying active during pregnancy offers numerous benefits. Picture: Freepik
Image: Freepik
Just because you’re pregnant it doesn’t mean that you to give up your fitness routine.
Staying active during pregnancy offers numerous benefits, including improved mood, better sleep, reduced pregnancy discomfort, and even smoother labour and delivery.
However, it’s important to exercise safely and make adjustments as your body changes.
Here are some essential tips for working out while pregnant.
Before starting or continuing any exercise routine, consult your healthcare provider.
Some conditions, like placenta previa, preeclampsia, or a history of preterm labour, may require modified or restricted activity.
High-intensity workouts may need to be adjusted as pregnancy progresses. Opt for safer options like:
Walking: A gentle, effective cardio workout.
Prenatal yoga: Improves flexibility, balance, and relaxation.
Swimming: Supports joints while providing resistance.
Stationary cycling: Low-impact and reduces fall risk.
Pilates: Strengthens the core and pelvic floor.
Prenatal yoga improves flexibility, balance, and relaxation. Picture: Pavel Danilyuk / Pexels
Image: Pavel Danilyuk / Pexels
Certain exercises can be harmful during pregnancy. Steer clear of:
Pregnancy is not the time to push through pain. Warning signs to stop exercising include:
If you experience any of these, stop exercising and contact your doctor.
As your belly grows, your centre of gravity shifts, increasing the risk of falls and strain. Adjust workouts by:
Use a stability ball. Picture: Yan Krukau / Pexels
Image: Yan Krukau / Pexels
Pregnancy increases your need for fluids and nutrients.
Drink water before, during, and after workouts, and ensure you’re eating enough to support both your activity level and your baby’s growth.
Gentle stretching before and after workouts helps prevent injuries and muscle soreness.
Focus on hip openers, gentle back stretches, and deep breathing.
IOL Lifestyle
