Fit Pregnancy: Top 10 Fitness Tips

Pregnancy is not the time to go on a fitness blitz, but it is an important time to maintain an exercise routine. Exercising during pregnancy will make you feel more energetic, improve your sleep patterns, and relieve some of the uncomfortable symptoms of pregnancy, such as back pain, constipation, and bloating. Even if you weren’t very active before you got pregnant, there’s no better time than now to start an exercise regimen.

Top 10 things to remember for exercise during pregnancy:

1. Exercise for at least 30 minutes each day. If you’ve been inactive before, start slowly by breaking it up into three 10-minute segments. Some great ways to start your exercise routine are with low-impact activities like walking, jogging, swimming, or biking.

2. Wear shoes that are in good condition as they have to support extra weight. You may even need to buy a new pair of shoes one size larger if your feet swell during pregnancy. The bones in your feet may also spread out a bit to support the extra weight you’re carrying.

3. Wear a sports bra that fits well and is very supportive. This is essential as your breasts will increase in size and may be tender.

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

5. Start any workout with stretching and warming up for 5 minutes. During pregnancy, ligaments stretch and joints loosen, which can increase the chance of injury. Walking or riding a stationary bike are good warm-up options.

6. Exercise on a hardwood floor or a well-carpeted surface. This gives you a 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 feeling dizzy or fainting. It is easier to feel dizzy during pregnancy.

8. Make sure you can hold a conversation at a normal level. Exercise that is too intense will draw oxygen and blood flow from the uterus if needed into the muscles. It is important not to exercise to the point of being out of breath.

9. Keep the movements smooth and low impact. Jerking, jerking, high-impact, and jarring movements can strain joints and cause injury.

10. Follow all intense exercise with cool down and stretching for 5-10 minutes. This will prevent muscle stiffness from occurring.

For a fit pregnancy, find an activity that you enjoy doing and this will increase your desire to exercise regularly. Starting now will make you feel better during pregnancy, build muscle tone to prepare for labor, and help your body recover faster after delivery.

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