6 safe fitness tips for pregnant women

One of the biggest stereotypes in our society is that pregnant women should avoid strenuous and physically draining activities. However, what many don’t realise is that keeping fit during the nine month period keeps both, the mother and baby healthy. It is important for to-be-mum’s to indulge in cardio and not shy away from strength training exercises. Compiled from Business Standard, here is a list of safe and simple tips for a healthy, glowing pregnancy.

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1. Plan your workout

If you workout already but just do cardio, you might consider incorporating strength training to your regime. It will help you build muscle which will in turn keep you more energised to carry the baby around and deal with issues such as back pain during pregnancy.

2. Start slow

Before doing any exercise, make sure your form is correct. Start your routine with slow and easy movements and then increase the intensity and duration of the workout. Begin with a 20-minute regime and then increase the time to 45 minutes.

3. Always do it under supervision

Gym trainers around the world discourage pregnant ladies to follow work out videos. Instead, they advise seeking professional help. However, it is important to ask your trainer the names of the exercises you’re doing, its benefits and the muscles involved.

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4. Be patient

Results don't show overnight. You have got to keep working on yourself every day. You'll definitely see a difference if you train properly, rest adequately and eat nutritious food. If any of the three are missing, you won’t see fast results.

5. Don't stick to one type of workout

Strength training is not all you need. To be able to move better you need to mobilise properly before any workout. To maintain or even increase your flexibility, you need to do the required stretches. Stretching and mobilising will not only help you release all the stiffness in your muscles but will also aid in performing strength exercises better.

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6. Nutrition

If you're hitting the gym regularly but not keeping your nutrition in check, then the workout will do you more bad than good. Don't run away from fat. A diet lacking in adequate good quality of fats can lead to health issues in the long run. Proteins are the building blocks for your body. You need it to preserve your muscle mass or increase it if you have resistance training in your workout schedule. Besides this, protein also helps to strengthen your immune system. It is vital for pregnant women to keep a check on their micro nutrient profile every month.

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