Fitness is essential during pregnancy. In this sector, we look at the various routines you have to follow every week. We will look at 40 weeks although most pregnancies will go for 38 weeks.
Week 1 and 2
This is the first week after your last period. Chances are you are not yet pregnant. You need to come up with a workout routine so that you stay active.
You are now pregnant, but no symptoms have showed up. You now need to know what you are supposed to eat to keep the baby (babies) healthy and manage the weight increase.
Pregnancy symptoms such as bloating, nausea, mood swings etc start to appear though most are not severe. It’s also normal if they don’t appear yet. Have monitered your pregnancy week by week by your doctor.
The embryo now starts to develop. Start low impact exercises such as swimming. Swimming is safe and fun.
You are now aware that you are actually pregnant. Nausea is more intense now. Whether to exercise or not will be highly dependent on how severe it is.
The embryo is still growing though in essence it is still small (less than half an inch). Pregnancy symptoms may be worsening especially morning sickness. Squeeze in some few more exercises in your routine.
Now that you are carrying another life within you, don’t go for the intense workouts. Exercises that cause excess fatigue, irritability, disturbed sleep and joint/muscle pain should be avoided.
Pressure on the bladder increases which is caused by the growing uterus, causing you to leak some urine. You may also notice a few changes on your skin and hair. Walk some more and avoid sitting for too long.
You need to take a few precautions to ensure the baby develops in a healthy manner. Get rid of the anxiety that is building up and avoid intense athletic activities.
The fetus (note it’s no longer an embryo) is still developing and organs start to function. Cravings start to appear and most are times they will be signifying a deficiency (nonfood cravings).
The pregnancy starts to show. Find some motivation to help you exercise e.g. make them fun and safe.
Take sufficient amounts of water to keep you hydrated during the day. Foods that have high water content will be great.
Morning sickness ceases and you feel a bit more energized. Avoid the temptation to lie down too often.
Purchase workout clothes that are safe and make you feel and look good. Take this time to see the doctor for some screening and diagnostic tests.
Exercise is bound to make you feel hungry. The kind of snacks you choose should not be sugar loaded or contain unhealthy fats.
Anxiety and bizarre dreams may occur which are triggered by the worry you have on motherhood. Get a support system.
The need to pee increases. Back pains are now more intense and you need a safe workout plan to deal with this.
Important to note is that sex, throughout the pregnancy, is safe unless you are experiencing complications.
Be careful when stretching and loosening to avoid injuries.
Get checked for conditions such as high blood pressure and diabetes.
Hemorrhoids and constipation may occur. Seek recommendations from your doctor.
Stay physically active to fight constipation and stimulate the bowels.
Beware of gestation diabetes and factors that trigger it.
You may experience leg pains and heartburn at night. Purchase some Tums.
Watch your balance.
You are now heavier and thus should not exercise too much.
Monitor your heart rate to determine if you are overdoing the exercises.
Indulge in yoga for the benefit of your body and soul.
Breathlessness occurs which eases later on.
Get involved in pelvic-floor strengthening exercises.
A baby shower during this week will be excellent.
Be ready for a natural birth or C-section if need be.
Have some of the things the baby will need ready.
Get checked for vaginal infections that may infect the baby.
Peeing breaks become more frequent and the baby drops lower into the pelvic ready for delivery.
The breasts start to produce colostrums.
Walk some more.
Perform some squats that will come in handy during labor.
You should be ready to deliver now. If not, you may go for two more weeks after which the doctor will recommend inducement.
Follow the above routines to keep fit during pregnancy. You will get a bouncing kid that is healthy and awesome