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Exercise Routines Pre-Pregnancy
to increasing awareness of the importance of prenatal fitness, pregnant
women have more information than ever before regarding safe exercise
options. While there are many exercises that simply shouldn’t be done
while pregnant (such as ones that involve falling or getting hit), there
are many everyday exercise routines that can be altered to increase
safety and comfort for a pregnant body.
While you should always talk to your doctor first before developing a maternity fitness routine, the following tips will help you adjust your current routine to suit your changing body.
is a fantastic low-impact workout that avoids putting too much pressure
on your joints and allows you to go at your own pace. When you start
getting larger, however, you will need to avoid doing certain moves,
because your centre of gravity and balance are compromised. For example,
avoid standing up on the pedals during hills, runs and jumps.
you normally cycled outside before you were pregnant -- and if you are
healthy -- then there is no reason you can’t continue to do so. Since
there is always a risk of falling, especially as you get bigger, avoid
going too fast and cycling in high-traffic areas, or in technically
can continue doing your step aerobics throughout pregnancy, and the
level of intensity you choose will entirely depend on how you feel as
you get bigger. To avoid the balance issue and putting too much extra
pressure on your joints, consider lowering the height of your step as
your pregnancy progresses.
offers plenty of prenatal benefits, such as improved strength,
increased flexibility and practice with meditating, but there are some
poses that aren’t designed for a heavily pregnant body. For example, the
downward facing dog, crane, cobra, upward facing dog and corpse are all
poses you should avoid in the later stages.
any inverted poses, backbends or poses that have you lying on your
stomach should be avoided after the first trimester. To ensure safety,
it’s generally recommended that you join a yoga class that has been
specially designed for pregnancy.
for a swim in a controlled environment (like at a calm beach or in a
pool) is one of the best exercises you can do while pregnant. Not only
does swimming help strengthen your body, but it does so in a very
low-impact way, which is especially great for the third trimester. All
you need is comfortable maternity swimwear and a swimming buddy, and you’re good to go.
your doctor says so, then strength training can be both safe and highly
beneficial for a pregnant body. However, you should modify your routine
in the following ways: avoid laying on your back, hold on to a support
during any moves that could compromise your balance, and pay closer
attention to your posture and spinal positioning. Don’t lift any weights
that cause you to lean, arch your back or round your shoulders, and
always ensure your spine is neutral and your posture is upright.
because you have a growing pregnant body doesn’t mean you should stop
being active. In fact, the opposite is true. Staying fit provides a lot
of benefits to you and your baby, and as long as you talk to your doctor
first, you can do it in a safe and comfortable way.