Exercising While Pregnant

WHY?

• to feel better and gives energy boost

yeah, with all those morning afternoon mid day, evening, nite, midnite sickness, who has the energy to exercise and sweat? But actually it does helps with the lethagicness and we don't feel so exhausted. And it does helps you to sleep more easily.

• to control weight gain

at least your weigth won't shoot up tremendously because when you exercise, all those extra calories you take can be compensated, (means you can eat more!)

• to be healthy and fit

what else is there to explain aye?

• to prepare the body for labour and birth

the fitter we are, the easier the labour and birthing process, at least during the final push.

• to ease the weight loss process post pregnancy

less weight gain, less effort put in to lose that little weight, aight?

WHAT TYPE OF EXERCISE?

• brisk walking
• running (if you are used to running, otherwise, stick to brisk walking)
• swimming (wonderful as you will feel weightless under water)
• yoga / pilates
• weight training (if you are used to, otherwise, get a trainer)
• aerobic / dance (ante natal aerobic/dance classes could be an option)
• pelvic floor exercises (a must to control incontinence ante and post natal)

EXERCISES TO AVOID

Climbing, horse riding roller blading, skating, football, basketball, netball, hockey, any racket sports, or any exercises that involves balancing.

HOW TO START

Beginner - start with 15 minutes 4 times a week of mild low impact exercises and gradually increase to at least 30 minutes 4 times a week.

Others - continue with routine but start with low impact exercises and gradually build up from there.

Concentrate more on toning, never forget to warm up and stretch. 

Careful not to overheat especially during 1st trimester.

No lying flat on your back from 2nd trimester onwards.

Drink lots of fluid, have sips of water during exercises

always do a cooling down stretches.

Slow down when you can no longer carry a normal conversation.

next post: suggested exercises to do

HAVE FUN EXERCISING AND SWEATING. YOU WON'T REGRET IT!

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