Most of Sri Lankan pregnant ladies are not much aware about pregnancy exercises during their pregnancy periods. Some are thinking it’s not good for their health. But now you have good news that you can safely start and continue an exercise program during your pregnancy. But you can’t do all exercises that you did before you got pregnant. However, firstly you should review your exercise plan with your healthcare provider before you begin. As this writing is about pregnancy exercises for beginners, you should keep in mind that your pregnancy isn’t the time to try to lose weight or begin a vigorous exercise routine.
There are few instructions that you should follow, if you’ll start pregnancy exercises.
- Start pregnancy exercises slowly and wisely
As a beginner for the pregnancy exercise, it’s better if you will start it by exercising 10 minutes at a time. You shouldn’t go for the burn and you shouldn’t do exercise to exhaustion. If you are planning to do exercises, you should eat properly and should get enough fluids. It is said that being pregnant means that you need approximately 300 extra calories a day, (depending on your pre-pregnancy weight). And when you will do exercise, you should stay cool and should wear a sun hat and layers of loose and comfortable clothing (especially if you will do in hot, humid weather). And to replenish lost fluids, keep a bottle of water handy with you. During your pregnancy time period, you skin is more sun-sensitive, so be sure to wear sunblock, if you will exercise outside.
- Do the safe exercises
As a pregnant lady, you should always select safe execrises.
Walking – Walking is a safe and easy exercise that you can do. And it improves your cardiovascular fitness. And it’s the good exercise, to start your pregnancy exercises (if you didn’t do any exercise earlier)
Swimming – Swimming is also another good exercise that your whole body will be used and put little strain on your joints. And the water supports your weight, giving you a temporary reprieve from feeling ungainly as your belly gets bigger.
Prenatal Yoga and stretching – It helps keep you flexible and strong
- You should avoid some activities
Even though you should do pregnancy exercises, you should be careful to avoid some high-risk activities (like scuba diving, horseback riding, bike riding and downhill skiing). Do you know that weight lifting and other exercises that involve standing in place for long periods can also decrease the blood flow to your baby? So, when you will do exercise; keep moving by changing positions or simply by stepping back and forth.
- Warning signs for your pregnancy exercises
As a pregnant lady, all of you can’t start these pregnancy exercises immediately. You should make sure that you don’t have below any symptoms. If you will feel any of these symptoms during your exercises, stop it immediately and contact your mid wife or doctor.
Some of symptoms are; dizziness (feeling faint), weakness in muscles, headache, chest pain, swelling, vaginal bleeding, contractions, fluid leaking from your vagina, decreased fetal movement and rapid heartbeat while at rest.