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“If you are prone to workout, pregnancy will not require you to change your fitness routine unless you have any complications or health disorders,” experts say. Adding further “if you have not been physically active, then is a fantastic time to kick start.”
Exercise is essential for your health and well-being throughout pregnancy. It improves posture, prevents backaches, reduces fatigue, lowers tension, and boosts stamina, all of which are important during labour and delivery.
It could also aid in the prevention of a kind of diabetes that occurs during pregnancy (gestational diabetes).
The majority of aerobic, resistance, and flexibility workouts are safe to do while pregnant, but each woman and pregnancy is unique. Before beginning any fitness regimen while pregnant, speak with your doctor.
It’s critical to pay attention to your body and make any adjustments to your workout. You may notice the following changes:
• More oxygen and energy are required as your baby grows and other bodily changes occur.
• The ligaments that support your joints stretch as a result of hormones generated during pregnancy, increasing the risk of damage.
• Your centre of gravity is shifted as a result of the added weight and uneven weight distribution.
• The increased weight puts strain on the joints and muscles of the lower back and pelvis, making it easier to lose your balance.
• Most sorts of exercise are safe to do while pregnant. Swimming, walking, indoor stationary cycling, and low-impact aerobics programmes can all be beneficial to you and your baby while posing a low risk of damage.
There are some broad rules for fitness that most women can follow if they are healthy and their pregnancy is not complicated.
• Warm-up for five minutes and stretch for five minutes before starting your workout.
• Get 15 minutes of cardiovascular activity and keep an eye on your heart rate.
• Slow down and lower the intensity of your cardio gradually, then end with some mild stretches.
Exercise should be avoided on this note:
• During pregnancy, some women should avoid exercise who have medical problems such as asthma, heart disease, or diabetes.
• Additionally, if you have specific pregnancy-related disorders, such as bleeding or spotting, a low-lying placenta, threatening or recurrent miscarriage, past premature births or a history of early labour, or a fragile cervix, you have to avoid physical activity.
