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Exercising during pregnancy, most doctors agree, is good as long as it is moderate and doesn’t put you at the risk of falling or slipping. Swimming, low-impact aerobics like aqua aerobics, walking, yoga and Pilates are good choices.
Apart from choosing the exercise carefully, it is important to follow some tips on pregnancy workout which make it injury free.
Check with doctor
The first suggestion is that you must check with your doctor whether you are fit to take up a physical activity. If you are facing risky conditions like pre-term membrane rupture, hypertension or multiple-pregnancy you’ll be well advised to skip exercising.
Clothes and shoes
Wear proper clothes while exercising to avoid over-heating. Also be sure to support your top and abdomen properly while working out. Wear shoes that help support your ligaments and tendons.
Warm up your muscles
Warming up is essential before a work out to prepare your body, build your heart rate and to prevent straining yourself. While exercising, avoid staying in one position for long, keep moving so as to allow blood to flow to the uterus.
After first Trimester
Take care not to exercise lying flat on your back as that will diminish the amount of blood flowing to your uterus and brain. Do exercises sitting upon your elbows or lying on your side.
Avoid these Exercises
Relaxin, a hormone released during pregnancy, makes your ligaments and joints extremely lax. Therefore, avoid deep knee bends, lunges or full squats as they increase the chance of tearing the pelvic area.
Steer clear of dangerous sports like horse-riding, skiing, rollerblading, cycling, mountain climbing and the like.
Switch to exercises like swimming and walking that work well on quadriceps and buttocks without unnecessarily straining the ligaments.
Pace of exercising
Don’t exercise at a pace that exhausts you. Keep a moderate pace which enables you to carry on a conversation without losing breath. If you can’t, slow down the intensity of your workout.
Other tips on pregnancy workout
Stop exercising if you feel any dizziness, fatigue, headache or cramps.
Drink lots of water before, after and during the workout to keep yourself hydrated.
Don’t pursue outdoor activities during hot and humid weather.
Avoid jerky movements, exercise slowly and peacefully.
Be regular with your exercise routine during pregnancy, exercise at least 3-4 times a week.
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