Newly 'fitness aware' expectant mothers should start out slowly. Of course regardless of whether you are newly active or Free Lamaze Classes Near Me already active you should consult your doctor before beginning any exercise program. Remember to consider any pre-existing conditions which may limit your activity. That said, 15 to 20 minutes a few times a week should be a good start. Every other day, with a 'rest day' on the alternate days is a good idea. An excellent 'organic' exercise to start with is walking. Swimming is also an excellent prenatal exercise which boasts the added benefit of having your 'extra' weight supported by the water. Yoga and low-impact aerobics are also good options. There are some excellent prenatal yoga DVDs out there. To ensure you get the most out of your prenatal exercise experience it is imperative that you keep safety in mind.
The doctor consult is the fist line of defense in staying safe while exercising. It should go without saying (but I'll say it anyway), high risk (extreme) sports are at the top of the 'No-No' list for pregnant women. Biking and jogging should not be started when pregnant although the jury is still out on whether to continue if you were already doing them. Generally the consensus seems to be that they are alright in moderation in the first trimester. Sit-ups, air bicycle and other exercises that require you to lay on your back, if done at all, should also be discontinued after the first trimester. Don't use saunas, hot-tubs, spas or other apparatus designed to alter your body temperature. Wear loose clothing, http://www.chennaibizbook.com/lamaze-classes-in-chennai/ stay hydrated (lots and lots of water; before, during and after exercise) and don't exercise in heat or humidity. Never exercise to the point of exhaustion. If you can't speak normally while exercising, stop. Take frequent rest breaks and stop immediately if you experience pain especially in your middle (i.e. abdomen and back), fatigue, dizziness or other signs that your exercise is having adverse affects. |