SAFETY FIRST …

The focus for every pregnant woman is her Body, Baby and Health.

Medical experts can’t say enough good things about staying fit during your pregnancy. However, you need to exercise with care. Five tips to remember:

1. Check with your doctor or midwife before you begin, especially, if you have a history of miscarriages.

2. Do you belong to a gym? Let them know you are pregnant. You need to avoid certain exercises.

3. Modify your exercise routine.  Avoid exercising to exhaustion and high intensity workouts.

4. Keep cool. Avoid overheating and fatigue. This puts your baby at risk and taper off as the pregnancy advances.

5. Begin at a gentle pace and gradually build up to what feels comfortable for you. Start by taking a few deep breaths to give your muscles oxygen.

WHAT CAN YOU DO

Activities such as walking, swimming, Yoga, and low impact aerobics are good choices.  It’s doubly important you pick an exercise that works for you. One that promotes muscle tone, strength and endurance will help you carry the extra weight during your pregnancy. You’ll get back into shape faster after the baby is born too. Exercise helps your heart and lungs work better. This means more oxygen and nutrients go to your baby.

Walking: Is good for your circulation, digestions and legs. Watch your posture. Stand tall, head up and buttocks tucked under. Wear good walking shoes.

Swimming: Tones your arms, legs and back muscles. Your weight is supported by the water so there is less chance of injury.

Yoga has many benefits plus it reduces tension. It also teaches you breathing techniques you can use during childbirth.

I recommend some form of exercise daily. Or at least 3—5 times weekly.

EXERCISE TO AVOID

Sit-ups, knee bends, lunges, and exercise lying on your back after the first trimester. Jogging can be risky because it jars you back, pelvis, hips and knees. Avoid any exercise that puts a strain on your body. Don’t go for the “burn” you have less oxygen available for aerobics. Stick to 60% of your maximum heart rate and don’t let it get over 140 beats per minute. A good rule of thumb is; slow down if you can’t talk comfortably while exercising.

Stop IMMEDIATELY if you feel dizzy, shortness of breath, faint or have any pain.

PREGNANCY FITNESS FACTS

During pregnancy your heart and breathing rates increase. Because of this your body works harder than normal and this can cause lightheadedness. As your womb enlarges your lower back develops more of a curve causing the centre of your gravity to shift. This makes it easier for you to loose your balance. Your body burns carbohydrates more quickly now and exercise also increases this. These two factors can lead to low blood sugar reactions during exercise. Make sure you eat. During pregnancy your body produces a hormone called “relaxin” This makes you more susceptible to sprains and injuries. Staying in condition during your pregnancy means you’ll return to your normal shape more quickly after the birth.

Safe Yoga For Mother's To Be DVD

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