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Workout during Pregnancy Tips 0

12:08 PM

Being pregnant doesn’t have to mean abandoning all your fitness routines; it just means you need to be a little more vigilant about where and how you exercise. If you are already skilled and proficient at certain exercises and techniques, then there shouldn’t be any problems continuing these. It can be just as important to stay fit and strong during pregnancy, as you will need a show of strength during labour.

Stay indoors

Working out indoors minimises unpredictability; you’re never too sure what you’re going to get outdoors. Unmerciful weather can make footpaths slippery; loose debris may cause you to stumble or trip and loose autumnal leaves may make you slip. The chances of these happening are slim of course and you may scoff at this, but one trip, fall or stumble could cause a mis-carriage.

Erin O’Brien – a pre- and post-natal exercise specialist out of California agrees with taking your routines indoors and stresses that you can maximise the contours of your own home. O’Brien produced an exercise DVD called Pregnancy Fitness and it details numerous ways of keeping yourself in relative shape up to the delivery.

“Walking stairs is a great workout, because as you get heavier, you'll need stronger legs; put on some rock-and-roll,” she says, “and walk up and down your stairs for 20 minutes, up until you're 36 weeks pregnant.”

Keep cool

Keeping cool is another pointer the experts love to stress, which is why any kind of activity in the hot summer afternoons and evenings isn’t recommended; even getting in a hot tub or having a hot shower isn’t advised.

Scott G. Williams MD, FACOG - an expert in obstetrics and gynecology – says that “babies don't develop as well with excessive heat, which is why pregnant women are told to avoid hot tubs; you get so hot, you raise the temperature of the baby; try to avoid being outside exercising in the middle of a July or August day.”

While Erin O’Brien recommends that “if you look in the mirror and see that your face is really flush, I'd take it down a notch”.

Back in the saddle

Cycling is a great work-out for pregnant women and to minimise the risk involved a stationary exercise bike might be best. These bikes come in all shapes, sizes and requirements, so you can practically build a bike that suits your needs. Your needs in this situation are a back rest and a wide saddle, as you’ll want to be as comfortable as possible in that seat.

Whatever pregnancy exercise or fitness routine you are doing, be sure to take on board lots of liquid; staying hydrated is critical to you and your baby. Tap water – if it is safe – is best kind as it contains all the natural minerals needed in our daily diet. Try to stay away from sports drinks, as these are high on sugar content and you’re not trying to endure yourself, you’re just getting exercise.

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Being pregnant in one of the hottest seasons can be overwhelming. There sure are several downsides to being pregnant in the hot and sticky season, but there are a few things you can do to survive the summerwhile you are pregnant.

Keep yourself Hydrated

Staying hydrated throughout summer is even more important for pregnant women than others. You must make it a priority to drink plenty of fluids. Not only do liquids help in keeping the body cool, they also help reduce the amount of swelling in the legs and hands that is common during the third trimester of pregnancy. Water is one of the easily accessible and inexpensive sources of rehydration. Avoid caffeinated drinks because caffeine causes the body to lose fluids.

Choose Comfortable Clothes

There is nothing that magnifies the humidity and heat of the summer season than tight clothes. The downside of pregnancy is the excessive sweating due to an increase in hormones. With each month, your body tends to grow bigger and therefore, it is important that you invest in cotton clothing that is bigger than your normal pregnant size. Remember to choose breathable fabrics and light colours that can absorb more heat. While making a wise choice in terms of clothing during pregnancy, do not forget footwear. Ensure that you leave room for your feet and ankle to swell.

Travel Light

Depending on your routine, you may be carrying several bags from diaper bags, kid back packs, briefcases to planners. When you on the third trimester of your pregnancy, make sure that you downsize the daily needs. Remember to include only the most important items into your bag. If there is something that you may need, store it in your car or office so you don’t have to carry them around with you.

Keep Rest on Top in Priority List

Getting a lot of rest during pregnancy is important, especially during summer. Resist any feelings of guilt or slacking off that you may have during the course of your pregnancy. Give yourself and the baby as much rest as is needed. Taking enough rest will help you meet your scheduled commitments effectively. Even if you don’t feel like sleeping, lie down and place a pillow below your feet. Placing a pillow below the feet will help you minimise back aches and help you relieve any discomfort that you may be experiencing due to swelling.

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You may have always had clear skin, but during pregnancy, you are likely to experience sudden acne breakout. Acne during pregnancy is the result of changed hormone levels and production of some new ones. Read ahead to learn how you can manage acne during pregnancy.

Treating Your Acne During Pregnancy

Ensure that you are giving your skin basic care. Every morning clean your face with a gentle cleanser, but avoid toners and astringents. Your skin is more sensitive at this time; thus, refrain from using hard skin care products and cosmetics. Use a light moisturising cream. You can use it twice a day.
If you also had acne problem before pregnancy and it is getting worse now, your skin urgently needs acne treatment medication. Whatever product you use while being pregnant, it always has an impact on your baby’s health. Thus, be selective in your cosmetics and it is better that you don’t use any.

Safe Acne Treatments during Pregnancy

Before opting for any medication to treat acne, you should consult your doctor first. Some medications may be available over the counter, such as:

benzoyl peroxide
salicylic acid - in low concentrations only
erythromycin.

Medications to Avoid

Usually, non-pregnant women are prescribed Accutane, Retin-A, and Tetracycline by their dermatologists. However, these drugs should be avoided in pregnancy. Here we have discussed the complication caused by these medications and the necessary precautions.

Accutane:(Category X): According to the Organization of Teratology Information Services, almost 25-35% women who were exposed to Accutane during the first trimester of pregnancy, have babies with birth defects. These defects can range from craniofacial defects, heart defects to central nervous system defects. Usage of these drugs also elevates the risk of miscarriage and infant death mortality.

Retin-A:(Category C): According to OTIS, almost 10 per cent of women who use Retin-A have the risk of passing it into their blood stream and it can also pass to the baby. Even with these findings, Retin-A still carries warnings of use by women who are pregnant. In this case, it is best to discuss treatment with your dermatologist and other health care provider.

Tetracycline: (Category D): According to OTIS, tetracycline appears to cause disruption in the proper growth of bone and can also cause discoloration of teeth in a foetus. Therefore, taking tetracycline to treat acne should also be discussed with your dermatologist and your gynaecologist.

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