Pregnancy is a time when your body goes through numerous changes by nature’s design. However, considering today’s lifestyle, things we do may not necessarily be ideal. Hence, you need to prepare yourself BEFORE the pregnancy to ensure you have a smooth ride!
Being fit helps in most health conditions and pregnancy is no exception. So, the right time to start exercising was yesterday. However it’s never too late. If you do not have a schedule, come up with one. Involve your husband as your baby will inherit a part of him also!
Contrary to popular belief, you do not need expensive gyms or elaborate equipment. Proper targeted exercises should suffice for ideal results.
During pregnancy, the fluid level in your body will increase from the normal 5 litres to about 6 - 6.5 litres. There will also be a concurrent increase in your haemoglobin levels, but the increase will not be proportional to the increase in water, thus leading to dilution of the red blood cells. This will lead to increased fatigue and tiredness during pregnancy. Building stamina pre-pregnancy is a good way to reduce most of these symptoms.
A good haemoglobin level reduces fatigue and is also very important for a healthy baby. Women with good muscle tone tend to burn more fat and get back to pre pregnancy states faster than those who do not exercise. Cardiovascular exercises such as walking, swimming, jogging or cycling, takes care of the above mentioned problems and helps you through a smooth pregnancy. So head to the treadmill or get out early morning for a smooth pregnancy.
Of course, pregnancy involves your tummy and the muscles. For someone who has been walking straight for a quarter of a century, you would suddenly have to deal with a huge tummy that puts a lot of strain on your back muscles and the muscles of your abdomen. Common sense tells us that strong muscles will reduce the incidence of back pain and also help your muscles in the tummy post pregnancy. Good abdomen exercises along with back strengthening exercises will take care of these two problems. And while you are at it, might as well tone up your shoulders and arms as well!!!!
An ideal regime is given below, but don’t hesitate to ask your fitness trainer for a personalized regime.
Monday, Wed, Fri-
30 mins of Cardio, either Cycling, Treadmill, Early morning Jogging or swimming
Tues, Thurs and Sat-
Shoulder Press 15 reps X 3 sets
Biceps Curls 15 reps X 3 sets
Chest press 15 reps X 3 Sets
Followed by Abdomen Crunches 15 reps X 3 sets
Leg Raises 15 reps X 3 sets
Side Crunches 15 reps X 3 sets
Back Hyper extension 15 reps x 3 sets
Sunday- Rest
30 mins of exercises a day will give you a relatively easier pregnancy, a smooth child birth and a hot body pretty soon after pregnancy!
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