You need to be aware of the changes your body undergoes during your three trimesters, and learn to cope with them.
Let’s face it, during these months you can spoil yourself as much as you want, this phase is all about you. Once your precious baby arrives he or she will get all the attention, including yours. This is the time that you can prepare yourself for the amazing journey you are about to start. You need to prepare mentally and emotionally, read as much as you can beforehand, as once you have delivered you will be immersed in baby tasks.
Move, don’t take your pregnancy as an excuse to just sit there all the time. Studies have proven that an active pregnant woman is of a better condition than a sedentary pregnant woman. The point of concern is when to move and what to do, and that’s exactly what we are going to discuss here.
Physical exercises are usually not recommended during the first trimester, (the first 3 months of the pregnancy). You must check with your doctor when is it safe to start exercising for your particular case.
From the second trimester, starts the magical phase. Where all the hormonal swings are almost over, no vomiting anymore, no cravings for weird food, it’s just you and your growing baby. Fortunately, the opportunity for you to be active increases and you may start going to the gym.
Walking is one of the best cardiovascular exercises for pregnant women. It is a safe activity to continue throughout all nine months of pregnancy. Start by walking 10 minutes a day four to five days a week and gradually build up to brisk walking of 20 -30 minutes.
Lots of different exercises are recommended during pregnancy, as it helps you control your weight, curb your appetite, reduce lower back pain, improve post-partum belly and help gives you a better prenatal and post natal body. Here are a list of some exercises you can do while pregnant that are perfectly safe. But please remember to consult your doctor before you start:
Just bear in mind, you should not lay on your back, unless your knees are bent and feet flat on floor, and don’t hold this position for more than 5 minutes. >>
And of course Kegel exercise are very important during the last trimester if you are planning a natural birth.
Avoid:
- High intensity training
- Long duration exercises, you should have quite rest between sets and exercises. And the whole training session shouldn’t be any longer than 30 minutes.
- Reaching the fatigue point.
- Free weight overhead presses
- Heavy weight training
- Bearing down during any exercise. Always breathe in and out during the exercise.
- Wearing clothes that are tight or impermeable to water, you should always wear loose, cotton attire.
- Tight footwear, that can cause you cramps.
- Dehydration is your worst enemy, especially when you are working out. You don’t want to worsen those cramps. So drink enough water.
Finally, any signs of chest pain or abdominal pain; discontinue the exercise immediately.
Hesham Khalil is an EFG HERMES
Fitness Center Manager, ISSA
(The Professional Division of the
International Sports Sciences
Association), Certified Fitness Trainer,
Certified Nutritionist.
