Pregnancy & Fitness: Essential Do’s and Don’ts tips on Safe Workouts

Every woman becomes a courageous mother after their pregnancy. To make her strong during this transformation phase, fitness plays a vital role in their life. Everyone expects the baby should be healthier and so do their mothers too. Experts and nutritionists advise them to inculcate exercise in their pregnancy phase so that blood circulation continues and the baby also remains safe.

Exercise during pregnancy is not only safe, but can also offer many physical and emotional benefits. However, knowing the right dos and don’ts is key to ensuring both the mother’s and the baby’s safety.

Gynaecologists and Nutritionists recommend pregnant women to move out their body at least 150 minutes per week or 30 mins per day.

Pregnancy is different for everyone. But having a precautionary side is essential in this stage for women.

A few Do’s during this phase:-

• Stick to low impact activities :- Experts suggested that you don’t lift heavy weights or do hard core home activities. But also, do not be stiff, move your body through walking every 10-20 minutes possible. These activities provide cardiovascular benefits without putting excessive stress on the joints or muscles.
• Incorporate Pranayama and Yoga:- Yoga not only just make your muscles healthier also help the baby and the mother to feel fresh and optimistic during the day-to-day activities. Prenatal yoga is excellent for flexibility and relaxation for your baby and body.
• Stretch the muscles :- Gentle stretching can reduce the muscle tension during pregnancy. Light strength training with resistance bands or light weights can help build muscle endurance needed for labour. We should not underestimate the muscle cramps which can be reduced by extending your body.

A few don’ts while pregnancy:-

• Don’t overexert yourself :- Focusing on exercise every time is not good too. It is advisable to never put the health of you and your child before your fitness objectives. A gentle exercise is okay but thinking of it 24*7 is not good for mental health.
• Avoid High-Impact or Contact Sports: Activities that involve a high risk of falling, such as skiing, horseback riding, or gymnastics, as well as contact sports like basketball or soccer, should be avoided. The risk of injury to both the mother and baby can high.
• Don’t Hold Your Breath: Breathing steadily during exercise is vital to maintaining oxygen flow to both you and your baby. Holding your breath, especially during strength training, can cause spikes in blood pressure and affect your baby’s health too.

Conclusion :-

Hey, to be Mother, Congratulate to your new journey. We wish that you and your baby keep healthy during these periods. Being ambivalent in this period is quite normal and frustrating too as your mood swing.

That’s why here we are to help you to fit physically, emotionally and mentally throughout the season and won’t make you mistake toward your health.

Therefore, it is suggestable that whether you are in your first trimester or third exercise daily is essential for both you and baby. Gentle workouts like swimming, walking, and stretching can help you keep mobile and relax at the same time.