“The stronger you are, the better you feel”
Staying healthy and fit when you’re pregnant is one of the best things you can do for yourself and for your baby. There is also a rumor that you should cut back on exercise during pregnancy, but this is not true. You can continue anything you were doing before, as long as you listen to your body and stop if you start to feel light-headed, dizzy, or shaky. In fact, exercise is beneficial for mama and baby.
Obstetricians and Gynecologists recommend that pregnant women exercise 20 to 30 minutes every day with a mix of cardio and strength. Exercising during pregnancy can prevent excessive weight gain, reduce the risk of gestational diabetes, decrease the likelihood of a C-section and improve postpartum recovery time.
Take advantage of the times you are feeling good and get moving, but don't stress if you can't work out every day. Rest is equally important.
First Trimester:
If you didn’t exercise regularly before you got pregnant, now is the time to get into a habit that could serve you for a lifetime. Begin with a low level of exertion and work up to 30 minutes per day, 3 to 5 times per week. Don’t forget to enjoy yourself. If going to the gym isn’t for you, don’t beat yourself up about it. Go dancing with friends or splash around in the pool. Any exercise is better than none.
Pilates can help you address two of the challenges you’ll experience during pregnancy: balance and lower back pain. Avoid poses where you lie on your back as well as any twisting of your midsection. Don’t overexert yourself during Pilates or other belly-focused exercises, or you could cause diastasis recti, a condition in which the parallel panels of your abdominal muscles temporarily separate.
Yoga one of the best exercises you can do for yourself during pregnancy and for the rest of your life. Yoga builds strength and balance, keeps muscles limber, reduces blood pressure, and teaches you breathing rhythms that will help during delivery. Long after childbirth, as you enter menopause, yoga can help prevent osteoporosis.
The pool is your friend during pregnancy. The water is soothing, the exercise is low-impact, and you won’t fall over. Try 3 to 5 times per week, 30 minutes at a time.
In your first trimester, you probably don’t look pregnant yet, so make sure your exercise coaches and workout buddies know that you’re expecting.
Five minutes of stretching before your workout will help your muscles prepare for exertion. You should also do a cooldown. For the last 5 minutes of a 30-minute workout, switch to slower exercise and stretch any tight muscles. There isn’t any recommendation for the ideal heart rate during the first-trimester exercise, but a good rule of thumb is that you should work at a pace where you’d able to carry on a normal conversation.
Second Trimester:
Keeping in good shape while you’re pregnant is one of the best things you can do for yourself and your baby. Many activities are safe in moderation, as long as you and your baby are healthy. Before you get moving, get the OK from your doc. Once you are cleared, move your body in a way that feels good to you. "Keeping the body active and strong will give the mom-to-be more energy, a better night's rest, strength as the growth of the belly continues, as well as help with making smarter nutritional choices.
Trainers suggest a strength training program three to four days a week to help prepare for labor and for the strength she will need for carrying and lifting her baby. On the other days of the week, cardio and/or prenatal yoga is a great way to cross-train and help improve endurance, stretch tight muscles, and focus on meditation.
During the second trimester, a pregnant woman should focus on building more strength in her back to help with the increase in weight on her front side. Avoid extremely high-intensity/high-impact exercise where the breath is labored for an extended period of time, avoid lying flat on your back, and listen to your body if you feel you need to rest during your workout and Of course, always get the go-ahead from your doctor before trying a new exercise routine.
THIRD TRIMESTER:
Exercise might be the last thing on your mind in this trimester as you feel you can barely walk. Listen to your body and do what feels best. Even though you may not feel like doing much at all as your belly grows week after week, it’s important to keep moving throughout pregnancy, including in the awkward and uncomfortable last weeks. Third-trimester exercises are some of the most important, helping to alleviate aches and pains while also prepping your body for labor.
Stay away from tennis, skiing, or anything that could take a hit at your belly. Walking is perfect for low-impact cardio. If you are feeling up for more, you can add some exercises to get ready for your birthday. "To prepare for labor, the best exercise you could do is squats because it opens the pelvic outlet and allows more room for the baby to descend.
These three trimesters of pregnancy are filled with all sorts of thoughts, emotions, and even more physical changes. For those of you who are used to being fit, even just 20 minutes of exercise a day can alleviate many of these symptoms, give you a boost of energy, and strengthen your body for delivery.
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They are as follows:
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