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Fit Pregnancy – Top 10 Exercise Tips

Pregnancy is not a time to exercise, but it is an important time to maintain an exercise routine. Exercising during pregnancy will make you feel more energetic, improve your sleep patterns and reduce some of the unpleasant pregnancy symptoms such as back pain, constipation and bloating. Even if you weren’t very active before you got pregnant, there’s no time like the present to start a fitness regimen.

10 things to remember about exercise during pregnancy:

1. Exercise at least 30 minutes a day. If you haven’t been active before, start slowly by breaking it into three 10-minute segments. Some good ways to start your exercise routine are with low-impact activities such as walking, jogging, swimming or cycling.

2. Wear good shoes because you have extra weight to support. You may need to buy new shoes in a larger size if your feet swell during pregnancy. The bones in your feet can also spread a little to support the extra weight you carry.

3. Wear a sports bra that fits well and provides plenty of support. This is important because the breasts will increase in size and may become tender.

4. Drink plenty of fluids. This is important for anyone who exercises, but especially during pregnancy because the body needs increased water intake for a healthy placenta. Drink before, during and after training.

5. Start any workout with a 5-minute stretch and warm-up. During pregnancy, your ligaments stretch and your joints become looser, which can increase your chances of injury. Walking or stationary cycling are good warm-up options.

6. Exercise on a wooden floor or a tightly carpeted surface. This gives you better footing as your balance may be slightly off due to the extra weight in front of your body.

7. Get up slowly after lying or sitting on the floor to avoid dizziness or fainting. It’s easier to feel lighter during pregnancy.

8. Make sure you can carry on a conversation at a normal level. Very strenuous exercise will draw oxygen and blood flow from the uterus where it is needed in the muscles. It is important not to exercise until you are out of breath.

9. Keep the movement smooth and low-impact. Jerky, bouncy, high impact, and jarring movements can strain joints and cause injury.

10. Do all vigorous exercise with cooling down and stretching for 5-10 minutes. This will prevent muscle stiffness from setting in.

For the right pregnancy, find an activity that you enjoy and this will increase your desire to exercise regularly. Starting now will make you feel better during pregnancy, develop muscle tone to prepare you for labor, and get your body bouncing back quickly after giving birth.

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