Hey GIT Girls! Fitness Friday: 7 Guidelines for a Healthy Pregnancy is here.
Pregnancy can be a wonderful time in a woman’s life.
For women who are avid exercisers, it doesn’t mean you have to stop when you are pregnant.
Furthermore, for women who are beginning a working out program for the first time in a long time during their pregnancy, you can still partake in a workout program.
In both cases, following a set of exercise guidelines will help to ensure your safety and the safety of your coming bundle of joy.
Below are set of seven recommendations that, while doesn’t absolutely guarantee safer or easier gestational and post-partum periods, may improve your overall health and reduce the recovery period after giving birth, if performed correctly, of course.
Fitness Friday: 7 Guidelines for a Healthy Pregnancy
First and foremost, it’s always a smart move to get medical clearance, whether you’re healthy or not (especially if not), before commencing a pregnancy exercise program.
Plus, check in with your healthcare provider throughout your pregnancy to see if you’re exercise program is in medical accordance.
For woman who are just starting an exercise regime, it’s imperative that you begin slowly and be mindful not to overdo it. For advanced participants, pregnancy isn’t the time to be concerned with making huge gains. Just maintain your fitness level.
The idea is to engage in 30 minutes or more of moderate exercise — brisk walking (approximately three miles per hour), circuit weight training (break a decent sweat, but not gasping for air) or recumbent bike riding (10 miles per hour).
This a no brainer, but make sure you adhere to staying as cool and hydrated as possible while working out as the weather warms up. But don’t work out in a heat advisory.
This will allow you to be more comfortable while avoiding blood flow restriction to your muscles.
Don’t engage in any jumping activities, such as aerobics. A pregnant woman releases relaxin — a hormone produced by the placenta and ovaries that allows ligaments to loosen, especially in the hips, for passage of baby. The hyper-flexibility may lead to sprained ankles and/or knees.
During the second and third trimesters, pregnant women shouldn’t exercise while lying on their backs, as the weight of the enlarged uterus could constrict the inferior vena cava — the vein that returns blood to the heart from your legs.
If you do, it could leave you feeling dizzy, out of breath, or nauseous.
A woman with a healthy body mass index (BMI) range between 18.5 – 24.9 needs to eat 340 calories more than before pregnancy in the second trimester and an additional 450 calories in the third trimester.
Depending upon the type of exercise regimen you’re engaged in, and if you’re overweight or underweight, your calorie count will need to be adjusted as you progress.
Here’s to your healthy pregnancy!
Until next time, get healthy, wealthy and fit (if you’re not already)!