When you think of pregnancy, a Riverside fitness center may be the last place you imagine yourself. “Just put me on the couch with a tub of Ben & Jerry’s,” you may laugh. However, the Mayo Clinic says maintaining a regular exercise routine throughout your pregnancy is one of the best things you can do to have a better pregnancy.
What Are The Benefits of Exercising While Pregnant?
When you exercise regularly, you will notice that you have better posture and fewer discomforts like back aches or fatigue. Research also indicates that physical activity helps relieve stress, prevent gestational diabetes, and build the necessary endurance for labor.
How Do I Exercise While Pregnant?
Try to stick to your old schedule of working out in terms of frequency and duration. The American College of Obstetrics and Gynecology recommends at least 30 minutes of moderate exercise per week on most, if not all, days of the week. Be careful that your heart rate does not exceed 140 beats per minute and opt for low-impact exercises. The safest and best exercises you can do are: brisk walking, stationary cycling, swimming, elliptical machines and low-impact aerobics. There are also some light strength training exercises you may do, but it is best to work with an instructor at your Riverside fitness center to avoid injury.
What Should I Avoid During My Pregnancy?
There are certain people who should not exercise during their pregnancies. Those with asthma, heart disease, diabetes, bleeding, low placenta, recurrent miscarriages, premature birth history, or weak cervixes should not work out, for example. Also, there are certain exercises that should be avoided at all costs. For example:
- Do not hold your breath.
- Do not do anything like horseback riding or skiing, where you may fall.
- Avoid all contact sports like baseball, football, basketball and volleyball.
- Do not participate in activities that include jarring motions.
- Do not jump, hop, skip, bounce or run full-throttle.
- Avoid deep knee bends, sit-ups, double leg raises or toe-touches.
- Do not twist your waist while standing.
Lastly, you should avoid exercising in hot, humid weather and drink plenty of water. Be sure to eat 300 more calories on top of your usual caloric intake on days where you’ll be exercising. Do not exercise for at last an hour after eating. If you would like to learn more about getting a Riverside fitness center coach, do not hesitate to contact us!
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