Pregnancy brings about significant changes in your body, and it is important to embrace these changes with care. Incorporating exercise into your routine can be a gentle way to manage discomfort and prepare for labour, all while prioritising your health and that of your unborn child. Understanding which exercises are safe for you is essential to ensure a positive experience throughout the next nine months.
One common concern many women face is the belief that lifting weights may be harmful during pregnancy. However, when approached mindfully and under professional guidance, weightlifting can be both safe and beneficial. It can help manage weight gain, maintain muscle mass, and promote a sense of well-being during this transformative journey. Always consult with your healthcare provider to determine the best exercise plan for your unique situation.
Pregnancy Safety Advice and Lifting Limitations
When lifting weights during pregnancy, safety is very important. Here are some safety guidelines to protect both you and your child:
Always get warmed up
Even while it can be tempting to skip the warm-up when you’re excited to start working out hard, pregnant women should always warm up and cool down, especially before lifting weights.
Remain hydrated and take breaks as required
Exercise might be more taxing on a pregnant woman’s body. It’s critical to maintain proper hydration, particularly during pregnancy when additional water intake is required. Take plenty of breaks and relax your body as needed.
Lift the right amount of weight
Opt for reasonable weights that won’t put undue strain on your body. To prevent overstressing muscles and joints, keep up the mild weight training.
Prevent unintentional injuries to the abdomen
Be cautious not to inadvertently drop, bump, or otherwise hit your abdomen with your weights since this can lead to harm and raise the possibility of pregnancy-related issues.
Stay away from workouts that isolate the hips and shoulders
A hormone called relaxin, which loosens ligaments and raises the risk of joint pain and injury, is produced in greater quantities by your body as pregnancy goes on. Hence, throughout the second and third trimesters, it is advisable to stay away from exercises that involve dissociating the hips, shoulders, or any other joint.
Stay away from anything painful
If anything you do causes you to experience pain, discomfort, abdominal convulsions, incontinence, or vaginal leakage, stop right away.
