Every Pregnant Women Must Know Before Perform Exercises

In earlier times pregnant women were advised to put their feet up and relax. Pregnancy was treated as though it were a health problem and it was thought that any kind of physical exertion would not be good for mom-to-be or baby. Today we understand that proper physical exercise in pregnancy isn't only safe and non-harmful for mom and child, it really is greatly encouraged for your own well-being as well as that of your child.

ACOG (American Congress of Obstetricians and Gynecologists) advise that pregnant women take a minimum of half an hour of physical exercise daily. This can benefit your well-being in lots of ways:

• Helps lessen backaches, constipation, bloating, and swelling 
• May aid the prevention of or treat gestational diabetes 
• Increases your energy 
• Improves your mood 
• Improves your posture 
• Promotes muscle tone, strength, and stamina 
• Helps you sleep far better 

But before you reach for your sneakers all set to hit the gym/studio/track, there are some essential things you ought to know, even if you were exercising regularly before being pregnant. 

1.Speak to your midwife/obstetrician/doctor before starting to physical exercise. This step is No.1 for a reason and it's incredibly important - I can’t stress enough just how essential it truly is! Exercising during pregnancy is safe and advantageous as long as the exercise is suitable and you have a low risk pregnancy. There are some medical conditions that could impact upon your workout or even prevent you from performing exercises therefore it is vital that you seek advice from your healthcare provider before you start. Please do not by-pass this step. Even if you think your pregnancy is actually low risk, always check first.

2. Activities to avoid. You may well be pleasantly surprised as to how much you can do during your pregnancy but there are actually certain activities which should be definitely avoided.

• Scuba diving or deep sea diving
• Diving
• Contact sports
• Racket sports such as tennis & squash
• Ball sports where there can be a risk of contact or being struck with the ball (eg. basketball, baseball, volleyball, soccer, football etc) 
• Gymnastics
• Exercising at altitude
• Water sports for example jet skiing, water skiing, white water rafting
• Downhill skiing
• Horseback riding
• Ice skating

3.Even if you weren’t exercising before your being pregnant you can begin now but start slowly. Now is not the time to train for a marathon. Start with a easy walking program and carry out some regular pelvic floor and core stability exercises. If you're unsure about how to get started, seek the assistance of a qualified pre and post natal personal trainer.

If you were active before your pregnancy and already have a good level of fitness already then concentrate on maintaining your fitness rather than looking to improve it. You will more than likely need to adjust your program throughout your pregnancy and reduce the intensity as your pregnancy progresses.

4.Monitor exactly how hard you're working. There are several ways you can do this and I suggest using the Talk Test and RPE (rate of perceived exertion). The Talk Test is very simple; whilst performing cardio exercises you should be able to hold a normal conversation. If you find you need to stop mid sentence to take a huge gulp of air then you're working too hard. The RPE test is based on a scale of 0-10; 0 being no physical effort whatsoever (sitting down & relaxing) and 10 being greatest exertion (attempting to keep up with Usain Bolt over a 100m sprint!) In pregnancy you should avoid working out above level 7.

5.What to Wear. Comfort and support are the main factors here. Buy the very best footwear you can afford to be sure they give you good support and shock absorption. Wear clothing manufactured from natural fibers to allow your skin to breathe; bamboo is fantastic for wicking wetness from your skin, and wear layers which you can add and take away when needed. If you are taking part in any cardiovascular exercise it may be preferable to wear two sports bras for additional support and comfort.

6.Stay Hydrated: It seems obvious however your body's temperature will increase while pregnant and if you are working out you need to drink frequently to stay well hydrated. I remember all to well how frustrating it is in early and late pregnancy when you appear to spend substantial amounts of your day (and night) going to the bathroom, but dehydration can be dangerous for you and your baby.

Credit : Anne clifford