Women Health: 6 Safe Fitness Tips for Pregnant Women

 Safe Fitness Tips for Pregnant Women

Islamabad: One of the biggest stereotypes in our society is that pregnant women should avoid strenuous and physically draining activities. However, what many don’t realize is that keeping fit during the nine-month period keeps both, the mother and baby healthy.

Physical changes during pregnancy place extra demands on the body, so it is important to exercise with care.  It is important for to-be-mum’s to indulge in cardio and not shy away from strength training exercises. Compiled from Business Standard, here is a list of safe and simple tips for a healthy, glowing pregnancy.

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1. Plan your workout:

If you workout already but just do cardio, you might consider incorporating strength training into your regime. It will help you build muscle which will, in turn, keep you more energized to carry the baby around and deal with issues such as back pain during pregnancy.

2. Start slow:

Before doing any exercise, make sure your form is correct. Start your routine with slow and easy movements and then increase the intensity and duration of the workout. Begin with a 20-minute regime and then increase the time to 45 minutes.

3. Always do it under supervision:

Gym trainers around the world discourage pregnant ladies to follow workout videos. Instead, they advise seeking professional help. However, it is important to ask your trainer the names of the exercises you’re doing, their benefits, and the muscles involved.

4. Be patient:

Results don’t show overnight. You have got to keep working on yourself every day. You’ll definitely see a difference if you train properly, rest adequately, and eat nutritious food. If any of the three is missing, you won’t see fast results.

5. Don’t stick to one type of workout:

Strength training is not all you need. To be able to move better you need to mobilize properly before any workout. To maintain or even increase your flexibility, you need to do the required stretches. Stretching and mobilizing will not only help you release all the stiffness in your muscles but will also aid in performing strength exercises better.

6. Nutrition:

If you’re hitting the gym regularly but not keeping your nutrition in check, then the workout will do you more bad than good. Don’t run away from fat. A diet lacking in adequate good quality of fats can lead to health issues in the long run. Proteins are the building blocks for your body.

You need it to preserve your muscle mass or increase it if you have resistance training in your workout schedule. Besides this, protein also helps to strengthen your immune system. It is vital for pregnant women to keep a check on their micronutrient profile every month.

How Often to Exercise:

The American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) recommend 2½ hours (150 minutes) of exercise each week.

Healthy women without any complications can aim for 20 to 30 minutes of exercise a day. If you haven’t been active and would like to start, you can work your way up. Start slow and take frequent breaks. Try doing one 10-minute session of low-impact exercise at a time.

As the days go on you can increase the time you spend at each workout or add more short sessions throughout the day. You can even mix it up throughout the week. Take a 30-minute class one day, and break it up into a few short workouts another day.