in Exercise & Physical Fitness, Family Life & Parenting, Health & Fitness, Personal Posts, Women's Health

My Fit Pregnancy Journey

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I had a regular workout routine a few months before I knew I was pregnant. I only laid low during these last eight weeks because nausea and fatigue were killing me. Now that I’m feeling a bit better, it’s time to start my journey to a fit pregnancy.
 
 

Don’t forget to hydrate!

pregnantexercise

 Photo Credit: wendyida.com

 

 

I hadn’t had the chance to have an exercise program with my first pregnancy due to a regular office work schedule. Now, being a stay-at-home mom, I could allot my time to those tasks that matter the most – and one of them is preparing my pregnant body for childbirth. I will share this list of approved pregnancy exercises for all expecting moms out there.

 
I have to stress though, that you can only do these exercises after your OB-Gyne gave you a GO signal. If your pregnancy is high risk or you’ve been told to take a bed rest for weeks, you should skip these.

 

  • Walking. It is the simplest and the safest exercise you could do and it benefits your cardiovascular health. If you’re still stuck on a couch potato mode, try to spend 20-30 minutes of walking everyday to get you started. You can also brisk walk for a shorter time period, but make sure you’re wearing comfy shoes. Tip: Never overdo it.
  • Stretching. I’m glad my college P.E. professor showed us how to do proper stretching. Stretching enhances your flexibility and makes you feel more relaxed. I usually stretch after waking up in the morning and after sitting in front of the computer for too long. Here’s a stretching exercise guide from BabyCenter: Stretching Exercises
  • Dancing and Aerobics. Make sure you do low-impact dancing and aerobics. Warm-up or do stretching exercises before you start to prevent strains, and avoid routines that would easily lead you to lose your balance.
  • Swimming. It’s a fun way to get fit throughout your pregnancy. It helps you build endurance and keeps you fit for the physical demands of pregnancy. When you go swimming, don’t overexert yourself and beware of slips and falls.
  • Prenatal Yoga. Join a yoga class or watch and learn prenatal yoga exercises on YouTube. You’ll be needing a yoga mat and a selection of soothing music from your iPod and you’re set. I have a few of my favorite asanas that I still do every now and then to help me cope with stress.
  • Kegel Exercise. This is recommended for women to experience better lovemaking, but it’s more beneficial during pregnancy. Kegel exercises help strengthen the pelvic floor muscles which may help shorten the pushing stage of labor. The great news is, you can do Kegels anytime and anywhere. Here’s how to do it: Four Exercises to Ease Aches and Help with Labor
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I found this Pregnancy Workout Plan from thebump.com and I’ll be sticking with this for the rest of my pregnancy during ordinary days. You can download the pdf here: The Quick and Easy Pregnancy Workout

 
Easy Pregnancy Workout - The Bump

 
 

Here’s a useful infographic from mommydaddy.co.za. Gotta try these too!

 

prenatal_exercise_illustration

 
 
 

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