Rihanna shocked us all last week at her Superbowl halftime performance when she officially announced that she is pregnant. This would be her second child with boyfriend A$AP Rocky. Fans are eager to watch her pregnancy journey once more.
Although the singer gave an outstanding performance, many can’t help but wonder how she was able to perform while carrying an unborn child. Therein lies the power of fitness.
Unfortunately, some women are hesitant to work out while pregnant because of myths that it could affect the pregnancy. If you are healthy and your pregnancy is normal, there should be no issue with you continuing or starting physical activity. In fact, pregnancy can be a great time to get active.
There are many benefits to exercising while pregnant as well. You can reduce backaches, constipation, bloating, and swelling by working out. It can also help you manage stress and sleep better. One huge benefit that soon-to-be moms love about working out is that it can actually aid in helping them have a low-risk pregnancy. Studies show that you can lower the risk of gestational diabetes, possibly shorten your labor time and reduce the risk of having a C-section.
How Much Should You Exercise During Pregnancy
If you are healthy and pregnant, at least 2½ hours of moderate-intensity aerobic activity is recommended per week. An aerobic activity is one in which you target certain areas of your body to move in a rhythmic way. Aerobic activities are intended to make you breathe faster and deeper which makes your heart beat faster.
If you are new to exercising, it is important to start out slowly. Once you feel comfortable, then you should be able to gradually increase your activity. It’s best to spread out those 2½ hours per week. Begin with as little as 5 minutes a day. Once you’re ready, begin to add 5 minutes in increments until you grow to be active for 30 minutes a day.
If you were already pretty active before you became pregnant, consult with your ob-gyn about which exercises you should continue.
Precautions To Take
First and foremost, it is always important to consult your ob-gyn prior to any major decisions you make regarding your pregnancy. Once they give you the okay to exercise, there are a few things to keep in mind.
You should always make sure you stay very hydrated. Dehydration is scary for any non-pregnant person, naturally, that concern is much higher for someone who is pregnant. It is also important to look for signs of dizziness, high heart rate, headache, or chest pain.
Additionally, it is important to not stand still for too long or lie flat on your back. Standing still causes issues because it allows your blood to pool in your legs and feet which can make your blood pressure decrease. Lying on your back is dangerous because when you do, your uterus presses on a large vein that returns blood to the heart.
Recommended Exercises For Pregnant Women
Experts recommend a few exercises that are good to enhance your fitness goals when pregnant. One of those is water activities. Not only are water activities good for staying fit but it also uses the water to support that extra weight from a growing belly. Make sure you’re careful when walking on slippery surfaces and don’t dive in the water.
Another form of exercise that is highly recommended is walking. Brisk walks are great because you don’t strain your joints or muscles. Just make sure you don’t push yourself to overheat. Take breaks when needed and listen to your body.
Lastly, low-impact aerobics are a must. With low-impact aerobics, you always have one foot on the ground or equipment. It helps to increase your heart rate and get endorphins flowing without intense exertion. Examples of low-impact aerobics include riding a stationary bike or using an elliptical machine.