Fitness in pregnancy
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Fitness is essential before, during and after pregnancy as it helps to keep the body strong and healthy. A vital aspect of keeping fit is exercising.
Why should you exercise in pregnancy?
1. It promotes proper fluid and nutrients circulation to the baby
2. It keeps you in good shape and physical condition
3. Exercising produce endorphins which are called "happy hormones", leading to decreased sensitivity.
4. When you exercise during pregnancy,it reduces the amount of time required for you to shed "baby fat" after delivery
5. Relieves aches and tension
1. It promotes proper fluid and nutrients circulation to the baby
2. It keeps you in good shape and physical condition
3. Exercising produce endorphins which are called "happy hormones", leading to decreased sensitivity.
4. When you exercise during pregnancy,it reduces the amount of time required for you to shed "baby fat" after delivery
5. Relieves aches and tension
Dos and Donts of exercising in pregnancy.
a. Stay within a comfortable range of motion
b.Make sure you can talk and breathe effortlessly throughout the exercise, intensity should be low to moderate
c.. Take lots of water at all times to stay hydrated
d. Wear loose, comfortable clothes
e. Exercises in cool places, preferably indoors or when its breezy outside, never in a hot or sunny environment
f. eat before and after exercise to prevent hypoglycaemia (low blood sugar)
g.Never stop abruptly, slow down gradually to prevent dizziness and fainting
h. Don't stand for a long time without moving, it leads to decreased cardiac output and blood pooling.
i. Don't lie on your back after the first trimester (around 20 weeks) which compress the vena cava and reduces blood flow.
a. Stay within a comfortable range of motion
b.Make sure you can talk and breathe effortlessly throughout the exercise, intensity should be low to moderate
c.. Take lots of water at all times to stay hydrated
d. Wear loose, comfortable clothes
e. Exercises in cool places, preferably indoors or when its breezy outside, never in a hot or sunny environment
f. eat before and after exercise to prevent hypoglycaemia (low blood sugar)
g.Never stop abruptly, slow down gradually to prevent dizziness and fainting
h. Don't stand for a long time without moving, it leads to decreased cardiac output and blood pooling.
i. Don't lie on your back after the first trimester (around 20 weeks) which compress the vena cava and reduces blood flow.
Talk to your trainer or coach and get a personalized routine, but always talk to and show your doctor before starting any exercise routine.
An exercise ball and dumbbells will be nice to have.
Examples of prenatal exercises include
lunges
bicep curls
knee extensions
donkey kicks
wall pushups
cows pose....
lunges
bicep curls
knee extensions
donkey kicks
wall pushups
cows pose....
NB
Always talk to your doctor before starting any exercise routine in pregnancy
Pictures not mine, for demonstration purposes only
Always talk to your doctor before starting any exercise routine in pregnancy
Pictures not mine, for demonstration purposes only
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