A healthy and fit lifestyle is imperative for a healthy pregnancy. The benefits of a regular exercise is no mystery, however, if you are a non-exerciser this is not an agreeable time to start. Also, even though we are urging you to sweat it out, you must not be hard on yourself. Consult your health care practitioner before you start with a new regime of exercise. You will gain weight during your pregnancy as your baby grows. Your doctor will monitor your weight gain and help you be on track by adjusting calories through proper food and exercise. Brisk walking may be ideal to kick start a fitness routine.
Rules of Exercise during Pregnancy
- Consult your doctor before starting a new exercise regime
- Consume extra calories to even out the burnt ones.
- Exercise is not equal to dangerous sports. Stay away from them during your pregnancy.
- Do ample warm ups before you start with your regime.
- Drink plenty of water to avoid dehydration.
- Don’t lie flat on your back and get up from the floor gradually.
- Keep moving by switching positions. Standing or sitting in the same position for a prolonged time can reduce the blood flow making you dizzy.
- Don’t exhaust yourself completely. The idea is to enjoy the work out sessions and not punish you during them.
Link of any video showing the correct form of exercise during pregnancy
When NOT exercise during pregnancy?
Regular physical activities are an important part of a healthy pregnancy. Start with your regime only after your doctor has given you the go ahead. Even then, you absolutely must stop in the following scenarios and get yourself checked immediately.
- Vaginal bleeding
- Dizziness or feeling faint
- Shortness of breath
- Chest pain
- Muscle weakness
- Calf pain or swelling(could indicate a blood clot)
- Contractions or preterm labor
- Decreased fetal movement (Keep in mind that the baby is often most quiet when you’re most active.)
- Fluid leaking (or gushing) from your vagina
Work & Pregnancy
Is it safe to work during pregnancy?
For most women with regular pregnancies, it is safe to work until just before childbirth This is true if the type of work they do, does not usually pose any health risks for them or the unborn.
However, if you work with chemicals, lead or X-rays or in a job with a lot of lifting, you might be risking yourself and your baby. If there’s a recognized risk, it may be illegal for you to continue to work. In such cases, your employer must offer you suitable alternative work on the same terms and conditions as your original job.
Rules of Coping with work during pregnancy
Take small and frequent breaks – You will get more tired than usual during your initial and last weeks of pregnancy. Use your breaks to eat and rest.
Snack often and avoid nausea triggers. Crackers and other bland foods can be lifesavers when you feel nauseated. Keep a stash at work for easy snacking. Ginger ale or ginger tea might help, too.
Drink plenty of fluids. Keep a water bottle at your desk and keep on sipping throughout the day. You must remain amply hydrated.
Travelling during rush hour may be exhausting. Check with your office to see if you can keep slightly different work hours to avoid the cacophony of the traffic.
Wear loose breathable clothes and comfortable shoes. You might try wearing maternity tights to ease varicose vein and swellings. Avoid heels as much as possible.
Use a well adjusted chair. To avoid back pain support your lower back. Use a cushion to your lower back. A well adjusted chair will help as well. Have your knees level with your hips. You may need a leg rest for the same.
Go to bed early. You need not rush home to start with your regular chores. Be sure not to overexert yourself. Early to bed and early to rise may be a good practice during your pregnancy.
Consult your HR and read up on your pre natal benefits and maternity leave policies.
- January 20, 2016
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