Being pregnant doesn’t mean you need to shelve exercise for the duration of your pregnancy.
In fact, for women with uncomplicated pregnancies keeping active and exercising throughout the term of your pregnancy is a great way to keep your weight under control and keep fit ahead of childbirth.
There are a few things you should keep in mind to safely exercise during your pregnancy.
It’s important to maintain a similar style of exercise to before you were pregnant and ensure you are frequently keeping active rather than in short, sharp bursts. Whether it is a 15-minute walk or swim or a 30-minute light session at the gym, regularly doing exercise will help to keep you active and healthy.
Work at a lower heart rate during exercise
It’s important to understand that when you are pregnant there is more blood pumping through your body and your lung capacity will be affected, so you will need some extra time to catch your breath when exercising.
Aim to keep your heart rate under 140 beats per minute when you are working out and don’t exert yourself. The aim is to not sweat too much or become breathless, if your heart is pounding you’ve probably overdone it.
It’s important that you drink plenty of water when you are exercising and you avoid overheating during your workout. Avoid saunas, steam rooms and spas all of which are not safe for pregnant women.
Don’t do exercises on your back
Lying on your back during exercise can decrease the blood flow to your baby so avoid sit-ups and crunches which are done whilst lying on your back. If you aren’t sure what activities are suitable it is important to engage the services of a personal trainer who can step you through appropriate exercises for pregnant women.
Modify your expectations
While you might have been able to run a marathon when you weren’t pregnant it’s important to realise that your body undergoes some serious changes during pregnancy and you will need to modify your exercise routine. Your body will be off balance in the later stage of your pregnancy so be sure to modify your expectations and don’t push yourself when you are working out whilst pregnant.
Being pregnant doesn’t mean sitting out of exercise for nine months. There are plenty of safe ways to exercise during pregnancy providing you seek guidance and support from health professionals.
If you would like professional medical advice on ways to safely exercise during pregnancy or to take charge of your health why not arrange one of our women’s health screening services today. To arrange a health screening get in touch with The Medical Concierge team to book an appointment +65 6679 7867 or email us at email@example.com to ask for more information.