3 effective ways to exercise safely when you’re pregnant
As a mum-to-be, exercising may be the last thing you feel like doing. But experts say it’s a smart choice for both you and your baby. Read on for tips on working up a sweat when you have a bump.
When you're expecting, there is a lot that you need to take care of – such as making sure your baby gets enough nutrition to grow, preparing the nursery, and keeping on top of your doctor appointments, to name just a few.
So it's no surprise that working out may not make it to the top of your to-do list. But experts say regular physical activity is a must for mums-to-be, both for your health and for your baby's.
Whether you exercised regularly before you became pregnant or even if you’ve never worked out in your life, these three tips will help you shape up safely.
Thirty minutes of moderate exercise a day, such as brisk walking, swimming, or cycling is what you should aim for, but if you're new to exercise it's best to ease into a workout routine. Start with something easy and stress-free, like walking, for as little as five minutes a day and slowly add on time (say, five more minutes each week) from there.
If you were already an avid exerciser, keep in mind that you may need to reduce your workout intensity level.
You should also not participate in contact sports, activities that require excessive bouncing or jumping, and sports where falling is likely, like skiing or horseback riding.
It's best to exercise most days a week. Of course, there will be days when you are just too exhausted to fit in a workout. But keep in mind that some light exercise may actually make you feel better.
Physical activity during pregnancy has been shown to boost energy levels, decrease back pain, and increase stamina and muscle strength. Also, it can help prep your body for delivery.
Plus, maintaining a healthy weight during pregnancy will help make losing the baby weight easier and faster.
It's true that when your belly is growing every day, you're not exercising to slim down. But regular physical activity when you're expecting, can help keep off the excess weight that can lead to health complications, while reducing your risk of gestational diabetes. But it’s also good for your baby. It can boost your fetus's growth and development, help increase the odds of a healthy birth weight, and improve your child’s heart health after birth.
If you're feeling unmotivated to move, consider splurging on a good pair of exercise shoes and a workout outfit that fits your ever-expanding belly. The cute outfit will make working out more fun, and the benefits you get from regular exercise will be well worth the cost.
And remember: A walk in the park is one of the best ways for a mum-to-be to stay stress-free and happy during her pregnancy!
This article is brought to you by Pampers, for you and your baby’s happy, healthy development. Click here to know more about Pampers Products.
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