Training while being pregnant can be a bit of a taboo subject. With not many people knowing what they can and cannot do. Obviously before committing to any exercise consult your GP, but below are some tips that may help you understand what to do in a bit more detail. But PLEASE consult your GP before starting any exercise.
Stretch your quads. This will help to take a lot of pressure off the hips.
Try as stay as cool as possible while exercising.
You will experience increased flexibility and ligament laxity, which will affect your balance. It’s also possible that your foot structure could change permanently, so be aware of potential issues with gait.
Keep your exercise low impact. Yoga, cycling, swimming and walking are great ways to keep fit while pregnant.
Exercising while pregnant can help reduce weight gain, can help with lower back issues and can help to prepare the muscles for childbirth.
As you get further along with your pregnancy, be aware that your center of gravity will change, meaning you may lose your sense of balance and coordination.
Practice squatting while pregnant as this could come in handy during labor. Pelvic tilts will also be beneficial to help strengthen the abdominal muscles and help to reduce back pain.
What are the main benefits of exercising while pregnant??
- Increasing the heart rate steadily will help with blood circulation throughout the body.
- Helps to keep the body flexible and strong.
- Helps to control excess weight gain.
- Prepares the muscles for labor and childbirth.
Exercising while pregnant can also:
- Shorten the labor process
- Increase the chances of a natural birth
- Decrease the need for pain relief
- Speed up recovery post birth
- Reduce the risk of gestational diabetes and hypertension
- Decrease the likelihood of preterm labor and birth
If you have been training regularly before becoming pregnant, then you will be able to continue training as before, with slight changed and adjustments depending on the trimester.
If you have not been used to regular activity before falling pregnant, you will need to take a steadier approach with a low intensity program and gradually move up towards a higher level of intensity.
Be wary that the female body can go through a lot of physical changes during pregnancy, placing different demands upon the body.
So hopefully this can shed a little light on the benefits of training while pregnant. But once again I must state that you MUST consult your GP before committing to any form of exercise.