Five Top Tips for Using The Gym While Pregnant
During pregnancy it can be difficult to find the time and energy to exercise and ensure that you stay fit and healthy. Yet, at the same time things such as your cardiovascular health are not only important for you, but the baby as well.
Visiting the gym while pregnant can be a daunting experience, but it doesn’t necessarily need to be, and there are plenty of tips out there to help you maximise your time there, staying safe and feeling comfortable.
So, if it’s something you are considering, here are five top tips for enjoying the gym while you’re carrying a child…
Consult Your Healthcare Provider
Before you start any form of exercise during pregancy, do consult your GP and any staff at the gym. They can assess your help as well as provide insight into the types of exercises that are safe for you to do.
They will also be able to provide guidelines on intensity and duration, as well as anything to potentially avoid.
Listen to Your Body
Throughout your time exercising during pregnancy, one of the best things you can do is listen to your body. Pay attention to how you feel during exercise and adjust the intensity, duration and type as a result of those signals.
Avoid anything that does cause discomfort, which may change as you move through your pregnancy.
Focus on Low-Impact Exercises
It may come as no surprise, but it makes sense to focus on low-impact exercises, as any activities that involve jumping, sudden changes of direction, heavy lifting and high-impact can risk injury, put strain on the body and increase the chances of having an accident.
Activities such as swimming, cycling, walking and prenatal yoga are all excellent activities for improving cardiovascular health during pregnancy.
Modify and Adapt Exercises
It’s fair to say that you will have to adapt your usual workout routine. There are many exercises that will become more challenging and uncomfortable, while you may have to cut out elements from your routine.
For example, while enjoying infrared saunas at home or in the gym can be great for recovery and improve your health in many areas, it also isn’t advised while pregnant. Saunas can be an important part of a normal gym routine, but ultimately the heat can be dangerous for a baby and as a result should be avoided during those nine months.
As pregnancy progresses, you may also have to reduce the range of motion in certain exercises, while it’s also recommended you avoid lying flat on your back after the first trimester as it can restrict blood flow to the uterous and cause nausea and dizziness. The best idea is to speak to a healthcare professional who will guide you through how to adapt your routine, alongside the dos and don’ts.
Stay Hydrated and Cool
Finally, we can’t stress enough the importance of staying hydrated. Pregnant women are more susceptible to dehydration due to increased blood volume and higher body temperature. Stay hydrated by drinking water before, during, and after your workout sessions. Carry a water bottle with you and take frequent sips to maintain hydration levels.
Exercise in a cool, well-ventilated environment to prevent overheating. Avoid exercising outdoors in hot and humid weather, and wear breathable, moisture-wicking clothing to help regulate body temperature.