Ten things pregnant mom's should remember when exercising

CEBU, Philippines - Pregnant women would benefit a lot from a proper and well designed exercise regimen. However, before starting any exercise program, it would be wise to remember a few dos and don’ts that would ensure that what you are doing is safe and effective.

1. Consult your doctor.

Before starting an exercise regimen it would be wise to consult your doctor. Your doctor would be able to evaluate you, recommend an exercise regimen to fit your condition, and inform you of the precautions to take. You should also remember that there are conditions that will not allow you to exercise, your doctor would know these conditions best and can check if you have them.

2. Listen to your body.

Your body knows what it needs. If you run out of breath or you start feeling dizzy, or if your chest begins to tighten while in the middle of your routine, then it’s telling you to stop, so, stop! You should not feel pain during exercise, especially on the abdominal area. Should you feel uncomfortable, modify the movement or eliminate it from the routine entirely.

3. Wear loose and comfortable clothing.

Remember that you want to sweat without being baked, so don’t overdress so you won’t overheat. You would also want to move freely without feeling constrained with what you are wearing, so wear something comfortable and loose. Get shoes that will properly protect and support your ankles thus avoiding strains and injuries.

4. Exercise regularly.

Unless you have a medical condition (like a congenital heart ailment), 30 minutes of exercise everyday would do lots of wonders. Your endurance and well being would be dramatically improved. Exercise causes the release of “feel good” hormones called endorphins. In addition, the hormones also increase the pain threshold and improve sleep.

5. Remember the effects of relaxin.

Relaxin causes the ligaments, joints and muscles of your body to relax. This is quite normal for pregnant women as the body must change to accommodate the growing baby inside the womb. Because of the extra elasticity, stretching must be done with caution. You may stretch your inner thighs, lower back area, hamstrings, chest and calves.

6. Monitor your diastasis recti.

Rectus diastasis is a commonly occurring condition among pregnant women, especially those who have undergone multiple pregnancy. The condition is marked by a gap between the abdominal muscles and this causes instability of the muscle, which may result in back aches. Should the gap be more than two fingerbreadths, avoid abdominal crunches and curls.

7. Drink plenty of water.

Replenish your metabolites often by drinking lots of water before, during and after exercise. Prevent from becoming dehydrated.

8. Warm up and cool down.

The reason why injuries happen during exercise is because of the lack of proper warm up before the exercise and a cool down afterwards. Warm ups may be simple but they are necessary because these would condition one’s muscles and body for the stress and strain that will follow.

9. Don’t hold your breath.

Holding your breath while exerting effort increases the intra-abdominal pressure (this is called Valsalva Maneuver) that is why you should avoid this. Try counting out loud (but not too loud) while performing the exercise. Be conscious of your breathing.

10. Don’t overdo.

Exercising when pregnant is not about losing weight, rather it is about delivering a healthy baby with less pain for the mother. There is no need for you to exert extra effort when exercising. Don’t overdo because this may do more damage than good, both for the baby and you.