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Fit Pregnancy – Top 10 Exercise Tips

Pregnancy is not a time to exercise, but it is an important time to maintain exercise. Exercising during pregnancy will make you feel more energetic, improve your sleep 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 time like the present to start physical therapy.

Top 10 things to remember about exercise during pregnancy:

1. Exercise for at least 30 minutes a day. If you haven’t been active before, start slow by breaking it up into three 10-minute segments. Some of the best ways to start exercising are with low impact activities such as walking, jogging, swimming or cycling.

2. Wear good shoes because you have extra weight. You may even have to buy new shoes in a larger size if your feet swell during pregnancy. The bones in your feet may also expand a bit to support the extra weight you carry.

3. Wear a sports bra that fits well and provides plenty of support. This is essential because your breasts will grow and may become tender.

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

5. Begin all exercises with a 5-minute stretch and warm-up. During pregnancy, your ligaments stretch and your joints loosen, which can increase the risk of injury. Walking or cycling are good options in the heat.

6. Exercise on wooden floors or carpeted surfaces. This gives you 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 dizziness or fainting. It’s easier to feel relaxed during pregnancy.

8. Make sure you can hold a conversation at a normal level. Vigorous exercise will draw oxygen and blood out of the uterus as needed into the muscles. It is important not to exercise until you are out of breath.

9. Keep the movement relaxed and non-impactful. Aggressive, jerky, jerky, and jerky movements can stress your joints and cause injury.

10. Follow all high intensity exercises with a 5-10 minute cool down and stretch. This will prevent muscle stiffness from setting in.

For a healthy pregnancy, find an activity you enjoy and it will increase your desire to exercise regularly. Starting now will make you feel better during pregnancy, build muscles to prepare you for childbirth, and help your body recover faster after giving birth.

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