Exercise during pregnancy: Safety tips for antenatal exercises

Exercise during pregnancy

While exercising during pregnancy is highly recommended, you will have to take extra precaution during this time. There are only a few guidelines for safe antenatal exercises throughout your pregnancy. Some of the factors to consider are:

  1. Check with your healthcare provider first – Make sure that you are in good health overall and that your baby is under no risk before you pregnancy exercises. Once your workout level has been cleared, you can proceed.
  2. Take in extra calories – Not necessarily eating for two, you need to make sure that the calorie deficit you have from working out is made up over the day and that your baby is getting sufficient nutrients.
  3. Steer clear of dangerous sports – Nothing too risqué. Stick to a pre-approved workout.
  4. Wear the right clothes – Be comfortable and airy with maternity workout gear.
  5. Warm up – always do your stretches for warming up and cooling down. We cannot stress this point enough. This makes sure you don’t pull any muscles.
  6. Drink plenty of water – hydrating is super important as you may cramp otherwise. Keep sipping water throughout your workout and have a whole glass once you’re finished.
  7. Don't lie flat on your back – as you become bigger, your baby will put pressure on the major arteries that carry blood to your heart. So make sure not to lie down flat for too long.
  8. Keep moving – It’s important to get some mild exercise to make sure you’re fit and healthy.
  9. Don't overdo it – know your limits. This is not the time to push yourself too hard.
  10. Don't get overheated – work out in a airy place with a lot of room. Tight, cramped places can make you feel dizzy. And the last thing you want is to tip over when you’re pregnant.
  11. Get up from the floor slowly – Sudden movements don’t allow the blood to go to your brain and can make you feel unsettled on your feet. Keep your feet planted firmly and make gentle movements.
  12. Cool down – just as important as warm up.
  13. Make it a habit – do not do anything you won’t make a habit of. A workout is beneficial only when it is regular.