Healthy women who have uncomplicated pregnancies can integrate physical activity into their daily lives without risk to themselves or to their unborn child.
Exercise can be recommended during your pregnancy if you have:
- Heart problems
- Lung disease
- Severe diabetes
- Thyroid problem
- Persistent bleeding in the second and third quarter
- Complications in previous deliveries
- Premature birth
- High blood pressure due to pregnancy
You should check with your doctor or midwife if the integration of exercise is a problem for you.
What is the best exercise to do during pregnancy?
Physical activity, low-impact, moderate intensity would be preferred. Walking, swimming, dancing, cycling, elliptical, aerobics without jumping, etc.. are all exercises that are comfortable and pleasant to do during your pregnancy.
The highest medical authorities advise, however, follow certain guidelines:
1 - When you're exercising, start slowly, go slowly and be sure to make a return to calm after your activity.
2 - You should be able to "walk and talk" together! Otherwise, turn down the intensity of your exercise.
3 - Take frequent breaks.
4 - Avoid exercise on your back after your first trimester. This can create excessive pressure on the vena cava limiting blood flow to the baby.
5 - Do not bounce, bounce, or make big jumps. The fabrics are more flexible during pregnancy, which could increase the risk of joint injuries.
6 - Make sure you drink plenty of fluids before, during and after exercise.
7 - Do not exercise in extreme heat or in a very humid climate.
8 - If you feel very tired or short of breath, take a break and start gently.
How to tell if you overdo it?
Stop exercising and talk to your doctor or midwife if you experience any of the following symptoms:
- Dizziness
- Headaches
- Chest pain
- Abdominal pain
- Blurred vision
- Contractions
- Vaginal bleeding
- Reduction of fetal movements
Tips for working moms ...
Make sure never to exercise with an empty stomach! Pregnant, you need 300 more calories per day to operate. And exercise imposes an additional burden to the body. Before becoming pregnant, you could push your limits, you train without eating properly before, but this is not the case in times of pregnancy. So be sure to eat well before and after your workouts.