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Fit Pregnancy – Top 10 Exercise Tips

Pregnancy is not the time to exercise, but it is an important time to maintain an exercise routine. Exercising during pregnancy will make you more energized, improve your sleep patterns, and relieve some of the uncomfortable pregnancy symptoms like back pain, constipation, and bloating. Even if you weren’t very active before you got pregnant, there’s no better time than the present to start a fitness regimen.

Top 10 things to remember for exercising during pregnancy:

1. Exercise for at least 30 minutes every day. If you’ve been inactive before, start slowly by breaking it down into three 10-minute segments. Low-impact activities such as walking, jogging, swimming, or bicycling are great ways to start your workout routine.

2. Wear shoes that are in good condition as you have extra weight to bear. You may even need to buy a new pair of shoes in a larger size if your feet swell during pregnancy. Your foot bones may also stretch a little to support the extra weight you are carrying.

3. Wear a well-fitting, supportive sports bra. This is essential as your breasts will get bigger and may be tender.

4. Drink plenty of fluids. This is important for anyone who exercises, but especially during pregnancy, as your body needs increased water intake for a healthy placenta. Drink before, during and after your workout.

5. Begin any workout with stretching and warming up for 5 minutes. During pregnancy, your ligaments stretch and your joints loosen, which can increase your risk of injury. Walking or stationary cycling are good warm-up options.

6. Exercise on a wooden floor or carpeted surface. This gives you a better footing as your balance may be slightly off due to the extra weight in front of your body.

7. Get up slowly after lying down or sitting on the floor to avoid feeling dizzy or fainting. It’s easier to feel dizzy during pregnancy.

8. Make sure you can hold a conversation at a normal level. Exercising too strenuously will draw oxygen and blood flow away from the uterus if needed in the muscles. It is important not to exercise so much that you are short of breath.

9. Keep movements smooth and low impact. Jerky, bouncing, high-impact, and jarring movements can strain your joints and cause injury.

10. Follow all intense exercise with cooling and stretching for 5-10 minutes. This will prevent muscle stiffness from setting in.

For a fit pregnancy, find an activity you enjoy doing and it will increase your desire to exercise regularly. Starting now will make you feel better during pregnancy, build muscle tone to prepare for labor, and get your body bouncing back faster after giving birth.

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