Topic: Pregnancy: Tips to exercise safely
How can you exercise safely during your pregnancy? Experts give us useful tips to succeed. The benefits of exercise are well known, while during pregnancy, it helps both the health of the expectant mother and the healthy development of the fetus, with the benefits extending in the long run to his childhood and adult life.
Experts give us the best advice to be able to exercise safely but first take some time for yourself to relax or have some fun and check out online casino. Now, let’s move to the tips for safe exercising while pregnant.
What if I didn’t exercise before I got pregnant?
The good news, though, is that you can benefit from exercising during the nine months of pregnancy, even if exercise was not your favorite habit before.
The official recommendation of the American College of Obstetricians and Gynecologists (ACOG) recommends thirty minutes of exercise at least five days a week (or a total of 150 minutes per week) throughout your pregnancy.
Do not forget this time also includes the time you spend at home doing chores, cleaning and organizing.
Tips to work out safely
While exercising during pregnancy is generally safe, there are some precautions you should follow to exercise safely and get started once you get your doctor’s approval.
New habit? Start gently. If you start exercising vigorously from the very first workouts, it is possible that you will injure your muscles and feel discomfort. Instead, try to start with 20 minutes of gentle exercise, including warm-up and recovery, and gradually increase the duration to 30 minutes.
Favorite habit? Do not overdo it. Even if exercise is already one of your favorite habits, it is important to remember that pregnancy already brings a lot of challenges for your body, so leave the hard workouts for a while. Your goal during these months is to maintain your fitness levels and not to improve them.
Avoid high temperatures. It would be better for these months to avoid saunas, steam baths or hot tubs, as anything that raises the temperature of the future mom is suggested to be avoided. If temperatures outside are high, work out inside.
Listen to your body. It is important to exercise but not to get to the point of exhaustion. To achieve this, it is important to listen to your body and exercise while taking into consideration your need for rest or movement. The level of intensity should allow you to work out while being able to do a conversation without being out of breath.
Your back should not touch the floor. Avoid exercises where you should lie on your back on the floor without moving for a long time after the fourth month of pregnancy. The weight of your developing uterus can compress blood vessels, restricting circulation.
Topic Discussed: Pregnancy: Tips to exercise safely