Prenatal Training: Do’s and Don’ts
By Nuratiqah Balqis
Exercising during pregnancy is not only safe, but it may also ease many pregnancy discomforts and may assist in shortening labor, delivery and recovery time.
Those who follow a fitness regime when they are pregnant will notice several benefits: improved blood circulation for both mother and baby as well as a reduction in leg cramps, swelling and water retention. Exercise will also assist in decreasing muscular and gastro-intestinal discomfort, reduce lower back pain as well as assisting in offsetting postural imbalances such as lordosis and kyphosis, curvatures of the lower and upper spine respectively.
So, what is considered safe exercise?
The American College of Obstetricians and Gynaecologists recommend exercising moderately for about 30 minutes on three to five sessions a week, working at a 40%-70% maximum heart rate, and stick with low-impact exercises such as walking or swimming. Drink plenty of water before, during and after exercise because dehydration can lead to overheating, which is dangerous for the fetus. Wear comfortable clothing that will allow for ease of movement during exercise and don’t forget to stretch before and after.
Strength workouts is a great way to help maintain and build your muscles. Stronger and more flexible muscles, in turn, help you to bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax. All strength exercises should be performed on a stable base such as a chair or bench and you should focus on exercises that strengthen your back, shoulders, chest, and biceps. This is so you’ll be strong enough to pick up and hold your baby while maintaining a strong and proper back posture. Do not lift any weight that causes you to strain and do not lift weights over your head as this will tend to increase your blood pressure.
Pelvic Floor Muscles: For urinary incontinence and to strengthen your pelvic floor muscles, it is recommended you follow Kegel exercises.
Workout Intensity: If you can carry on a proper conversation then you’re exercising at the right intensity. If you must stop talking to breath, or you feel light-headed or exhausted then it’s too strenuous and you should slow down or stop.
Prenatal Exercises Do’s
Build your strength, but do this gradually. Focus on your back, shoulders, chest and lower body.
Focus on posture and alignment
Protect your back from a lying position: roll onto your left side and sit up using your legs.
Stick with low-impact exercises.
Prenatal Exercises Don’ts
Lift weights that are too heavy.
Overstretch: The pregnancy hormone relaxin can make you feel more supple than you are.
Don’t do jerky or bouncy movements to twist or rotate your abdomen.
Don’t tackle high-impact sports or activities in which you are at risk of falling or injuring your abdomen.
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