{"id":10053,"date":"2019-06-11T07:30:29","date_gmt":"2019-06-11T07:30:29","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=10053"},"modified":"2022-08-17T10:30:19","modified_gmt":"2022-08-17T08:30:19","slug":"how-maintain-fitness-levels-when-pregnant","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/special-populations-blog\/how-maintain-fitness-levels-when-pregnant\/","title":{"rendered":"How to maintain fitness levels when you\u2019re pregnant"},"content":{"rendered":"

When you\u2019re pregnant<\/a>, your body becomes more difficult to control. Your bladder, stomach, back and emotions start doing their own thing and you have to clean up whatever comes after. However, you do <\/em>have control over your fitness levels<\/a> and health.<\/p>\n

According to experts: \u201cExercise is not a process that needs be eschewed or prevented during pregnancy. Reasonably performed exercise doesn\u2019t appear to cause harm and may, in fact, have benefits.\u201d<\/p>\n

The key to maintaining your fitness levels when you are pregnant is to find a reasonable level of exercise. This will depend on the shape you were in before pregnancy, the activities your body was comfortable with, and your health during pregnancy.<\/p>\n

Before you take on any fitness journey during pregnancy, however, consult your doctor.<\/p>\n

Maintaining fitness when pregnant<\/h2>\n

The beginner<\/strong><\/h2>\n

If you didn\u2019t exercise before conceiving, try incorporating some moderate aerobic activity, like walking or swimming, and some flexibility and strength work, like yoga, into your daily routine. Experts say that 20 to 30 minutes of brisk walking three to four times a week is enough to maintain your fitness<\/a>. If you want to minimise weight gain during the pregnancy, four to five times a week at the gym is ideal.<\/p>\n

Aerobic exercise<\/strong><\/h2>\n

The following types of aerobic activities are ideal for pregnant women: brisk walking, swimming and water aerobics. Not only does water relieve some of the weight and strain of your body but it helps rid your body of excess fluid and minimize oedema. Water sports also carry little chance of physical injury. A great benefit is that water resistance helps tone and strengthen muscles.<\/p>\n

Yoga<\/strong><\/h2>\n

The deep breathing exercises relaxes and centres you. It helps prepare you for the focused breathing you\u2019ll need during labour and tones abdominal<\/a> muscles. It\u2019s a good all-round muscle strengthener too. Remember to let your Yoga instructor know that you\u2019re pregnant. This is because certain poses are not recommended for women who are pregnant.<\/p>\n