Expecting and Exercising: 5 Things You MUST Know When You Are Pregnant


You know that exercise is good for you. You also might have just found out you are a loved one is pregnant. Although you might already be aware, it can be a good reminder to know, exercise can be good for mom and baby.

Let’s say, for argument’s sake, you are an extremely active person or not who also just found out you were pregnant. Though you might want to think this is one area that are not going to change during your pregnancy, you are wrong.

On the other hand, if you hate exercising in any way, shape, or form, you definitely need to change your habits once you find out that you’re pregnant.

Exercise promotes good health, for you and your baby. However, overdone exercising can be dangerous for both, and doing nothing can also be detrimental to both of your health.

A few benefits come with exercise, especially when you’re pregnant. When you’re dealing with aches and pains on a regular basis and struggling with maintaining a healthy level of energy, the most help you can get, the better. Exercise boosts those energy levels, makes you leaner while you’re pregnant, and also diminishes your fewer aches and pains.

Exercise also benefits baby, because it lowers your cholesterol and your baby’s as well. This makes it less likely for your baby to be overweight and gives them a better chance of being diabetes-free.

Although you may have already embarked on your pregnancy journey, beginning on your path to developing healthy exercise habits can begin today and prepare you for a healthy road.

Before you begin, there are a few things you should know before you step on the scale and assess an evaluation, or before you step into the gym.

5 Must-knows Before Beginning

1. Don’t Let Yourself Get Dehydrated.

Staying hydrated is extremely important before you are even pregnant, and even more so when you are growing a baby inside you. Dehydration can actually be very dangerous for the baby because the rise in body temperature can be responsible for causing contractions.

Staying on top of hydration during the day even without exercising is important, but while you are exercising, you should hydrate yourself properly before, after, and during.

2.  Prepare Beforehand and After.

When you work out, you have to prepare for exercising and cool down afterward. Failure to do so, can put your muscles in danger of strain and pull. This can also help your body prepare beforehand physiologically as well as physically.

Your heart rate is higher than normal when you’re pregnant, so preparing your body beforehand for a slow increase of heart rate and decrease afterward can make exercising safer for you and your baby.

3. Try to Stay off Your Back

This position can be the most dangerous when you’re pregnant. The inferior vena cava is a vein that is one of the most important in your system when it comes to carrying deoxygenated blood from your lower body to your heart’s right atrium. When you’re lying on your back, there is a lot of pressure being placed on your vena cava, which can reduce the blood flow to your heart and to your uterus, where your baby’s home is for nine months. Too much pressure can also make you feel dizzy or nauseous, and during a pregnancy, that is probably the last thing you could want.

4. Scale It Back

Even though you might be feeling gung-ho, it might be obvious that pregnancy is not the greatest time to begin a heavy fitness regimen. The goal of exercise during pregnancy is to maintain health for you and your baby.

Always consult your doctor before engaging in a new fitness routine and be aware of the symptoms you could experience beforehand. If you are a beginner, it is recommended to just start with 5 to 10 minutes a day and then scale up to 30 minutes daily.

5. Choose Something That Gets and Keeps You Moving.

Weightlifting might have been your thing pre-pregnancy, but standing in the same place can decrease your blood flow, especially to your uterus. This can cause dizziness and fatigue. Choose exercises that have a continuous flow of movement, such as swimming or Pilates.

As always, consult your doctor every step of the way through your pregnancy. When in doubt, it is best to ask so that you are creating the healthiest environment possible for your pregnancy, you, and your baby.

Comment below on your past pregnancy experiences or what worked best for you when you were pregnant. Exercising and maintaining a healthy lifestyle is important on a normal basis, but during pregnancy, it is especially important.

We hope that these five tips help you on your pregnancy and exercise journey.

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