Monday, June 3, 2013

Pregnant and want to work out?

Pregnant women who keep fit have easier and shorter labour and get back into shape faster

Pregnant reality TV star Kim Kardashian was recently rushed to the hospital over fears that she was having a miscarriage. But doctors only told her that she had to slow down on her rigorous exercise regime, which she was following in a bid not to gain pregnancy weight. While we don't advise you to go berserk and hit the gym or join an aerobics class when you're pregnant, what you can do, however, is indulge in light to moderate paced exercises, which keep you healthy. Experts say that women who keep fit when they're pregnant have easier and shorter labours and get back into shape faster after delivery.

Benefits of exercising during pregnancy include improved circulation, lesser weight gain and abdominal discomfort. However, it is highly recommended that you ask your gynecologist what precautions to keep in mind before embarking on an exercise regime.

If you suffer from excessive morning sickness, sweating, dizziness, nausea and mood swings even after four months of your pregnancy have passed by, it is better you check with your doctor and refrain from exercise.

Exercises to do
One of the safest exercises throughout one's pregnancy, this cardiovascular exercise will keep you fit without straining your ankles, knees and back.

Swimming: Contrary to what many people think, swimming is a safe exercise for pregnant women. It works out both your arms and legs muscles and doesn't tire you out as much.

Light aerobics: Low-impact aerobic exercises will tone your body and even strengthen your heart.

Dancing: Whether you enjoy dancing or not, experts say that simple dancing to your favourite music, not only improves your mood but also is a great workout when you're expecting. Steer clear of complicated steps though, which include jumping or twirling.

Yoga: Celeb moms like Lara Dutta Bhupathi and Shilpa Shetty have sworn by the benefits of yoga not only to lose post pregnancy weight but also credit it with keeping them fit while they were pregnant. Yoga is known to maintain muscle tone, keep you flexible with its stretches and does not put pressure on your sensitive joints.

Weight training: While most women prefer not to lift weights when they're pregnant, a reduced amount of weights is acceptable. Lighter weights with more repetitions, slow and controlled movements can be done by pregnant women.

Avoid strenuous workouts 
- Don't push yourself too hard. You have a delicate life growing inside you that needs utmost care. Strenuous workouts are a big no-no. Keep your sessions light — your aim should be on maintaining general fitness not exercise till you're exhausted.

- Pregnant women tend to sweat more, so keep sipping on water as often as possible.

- Wear comfortable, loose-fitting clothes.

- Rest often. Your body is going through a huge change and can get tired sooner than before.

- Never skip a warm-up session. Your body needs to get used to the changes associated with pregnancy. hence, it is a must to warm up before you start exercising and then cool down once you finish as well.

- Backaches are a common problem among pregnant women, so make sure you refrain from doing any sort of exercise which threatens your back safety especially after you cross your 20 week mark.

- You will notice that your joints are becoming loose as your pregnancy progresses. It is advised to avoid a lot of flexibility exercises which these tend to over-stretch your muscles and tendons.

- Follow a diet that your doctor recommends even if it means eating foods that you dislike.

- The shoes you wear also play an important role. Make sure it provides adequate support and has good cushioning.