The Do’s & Don’ts OF STAYING FIT WHILE YOU’RE EXPECTING

A woman’s body experiences a lot of changes during pregnancy. Those changes range from the physical to the psychological, and learning how to cope with such drastic changes can be overwhelming. We are here to help you find out the healthiest and most effective ways to break a sweat when exercising for two. The key to a successful exercise program during pregnancy is to know your body from head to toe, and inside out. Your body will give you natural signals when it is time to reduce the level of exercise you are performing.

By doing so, you and your baby’s health and safety will be right at your fingertips throughout the entire pregnancy.

If you have been following a regular exercise program prior to getting pregnant ,you should be able to maintain that program to some degree throughout your pregnancy. If you are just starting an exercise program as a way of improving your health during pregnancy, it is highly recommended that you start very slowly and be extra careful as to not over exert yourself. If approached properly, exercise can be a great way to boost your immune system and provide the circulation and energy levels needed to help you conceive, enjoy
your pregnancy, and prepare your body for labor. Regardless of the conditions, however, we urge that you consult your physician
before starting to exercise while you are pregnant.

DO…

Exercise daily. Exercise will keep you energized and will help you maintain your psychological as well as physical health.

Wear comfortable exercise footwear and attire that help provide support
and cushioning. Choose light, cotton clothing that breathes.

Take frequent breaks and drink plenty of fluids during and after exercise as to avoid dehydration.

Include relaxation and stretching exercises before and after your workout.

Eat a healthy diet that includes a lot of fruits, vegetables and complex carbohydrates such as wholegrain breads, brown rice, muesli, oats and
grains. The demands of pregnancy require about 300 extra calories a
day, which is equivalent of about a bagel and a piece of fruit.
Engage in activities such as brisk walking, swimming and low
intensity resistance training.

Those activities are ideal during pregnancy because they eliminate contact and
pounding, and have a very slim to none risk of falling.

Include exercises that specifically strengthen the thighs, chest,

shoulders, upper and lower back,
buttocks, abdominals and pelvic
floor muscles (sample exercises are
provided at the end of the article).
Monitor your heart rate and
breathing. As a general rule, your
heart rate should not exceed 140
beats per minute. Your baby’s heart
rate is simultaneous with yours;
if your heart rate is racing, odds
are so is your baby’s. A heart rate
monitor is a worthwhile investment
for exercise during pregnancy.
Exercise with light weights. This will
provide you with the structural and
muscular strength to support and
accommodate your increasing body
weight.

Hire a Personal Trainer to guide
you through your prenatal exercise
program. Your Personal Trainer
will help monitor the intensity you
should be working at, the exercises
you should and should not perform,
and will be there to offer assistance
and motivation when needed.
DON’T…
Ever exercise to a point of exhaustion or
breathlessness. This is a sign that your body and your
baby are not getting the oxygen supply needed.
Exercise in extremely hot weather.
Engage in contact sports.
Use jerky, jarring or twisting movements as that
applies extra stress on joints and body areas already
overloaded by the increased weight of the pregnancy.
Make quick directional changes. Your body shape
and center of gravity are in a constant state of change
throughout pregnancy resulting in reduced balance.
Perform exercises that put you on your back – such
as abdominal crunches – after the first trimester. The
supine position may restrict blood flow throughout
your body by enlarging the uterus. If you feel faint or
nauseas while lying on your back, roll over to your left
side.

Exercise for weight loss during pregnancy. Your body
needs the fat to protect you and your baby during
such a vulnerable stage. Your main objective when
exercising while pregnant is to get fit, or stay fit, for
your baby and your health.
Lift heavy weights because doing so can increase your
blood pressure. Stick to weights you can lift without
having to hold your breath.
By Nirvana Zaher, Certified Personal Trainer
OF STAYING FIT WHILE
YOU’RE EXPECTING