How to work out successfully with the growing bump on your stomach?
Though pregnancy is one of the happiest phases of a woman’s life, it accompanies many difficulties and struggles. As your stomach grows larger, you find more and more normal things becoming complicated. It’s hard to find a comfortable sleeping position, picking up things are pure torture, and even wearing your underwear may sometimes need assistance from your partner.
Proper diet and regular exercise are also very crucial for the health of the growing baby in the tummy. Though doctors stress out the importance of regular exercise, many pregnant women find it hard to move around and be active.
How to work out successfully with the growing bump on your stomach?
Follow these easy yet effective tips:
- Make sure you’re eating enough
Make sure that you don’t go on exercise on an empty stomach. Performing physical activity while hungry can lead to low-energy, nausea and dizziness. If you eat, don’t just take a bite of apple just for the sake of eating. You should consume enough food that will give you the energy for a successful workout session.
You can never go wrong on carbs, as they are energy-giving food. You should also take what type of workout in consideration to the food that you will eat. Avoid snacks that are high in fiber, fat or protein if you will be doing a cardio exercise as these foods can indigestion and cramping. Avoid foods that are high in fats and protein, high acid foods and high carbonated food if you’re going to a yoga class as they can lead to indigestion, heartburn, and nausea.
Giving the proper spacing of your meal before a workout routine is also important. Generally, you can eat 30 minutes before your workout to give your body enough time to properly digest the food.
- Choose wisely
Having a regular exercise while pregnant has lots of benefits. It helps improve your quality of sleep, boosts your mood and reduces pains and body aches. It also gives you strength and endurance in the preparation of your labor day.
Choosing the correct exercise is important for your safety and the safety of your little pea. You should first learn the rules of safe pregnancy exercise before putting on your exercise shoes.
What are the exercises that are generally safe for pregnant moms?
Cardio exercises such as walking, swimming, aerobics, dancing and running are recommended. You can do certain exercise on a rowing machine for fitness and strength. You can also do strength and flexibility training such as stretching, yoga and weight training.
- Do pelvic floor exercises
Pelvic floor exercises are not only important during pregnancy but post-pregnancy as well. This type of exercise strengthens your pelvic floor, giving you an easier delivery. It also shortens and improves the recovery time after labor. Since most pregnant women tend to have more urinary leak, doing pelvic floor exercise can help you have control of your bladder.
Kegel exercise is one of the most popular and easiest forms of pelvic exercise. You can do it anywhere and anytime, even while you’re watching television or reading your favorite book.
How to perform a kegel exercise?
Contract your pelvic floor muscles, hold it for 5 seconds then release for five seconds. Repeat for about 5 times in a row.
- Don’t overheat
Overheating during your pregnancy is not only harmful to you but it can also pose a risk to your baby. Mommies may feel dizzy and faint while it can be harmful to the growing life in your tummy.
Your first trimester is the most crucial since your body is still adjusting to its own temperature, so make sure that you avoid overheating during this stage.
How to avoid overheating during exercise?
Make sure that you don’t do heavy exercises for a long period of time, especially if the weather is too hot. Wear comfortable clothes, particularly thin and loose. Also, keep yourself hydrated by drinking lots of water. Lastly, don’t push yourself too hard. If you already feel dizzy and hot, take a break and have some rest.
- Stay in safety zone
Pregnancy is not the time to experiment and push you to the limit. You should always stay in the safe zone to avoid any danger and complication. If you feel any discomfort while exercising such as feeling weak, dizzy or nausea, stop immediately and have some rest.
Be on top of your health even if you’re 25 pounds heavier due to your baby bump. Start an active lifestyle and always remember these safety tips during exercise.
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