Cardiovascular exercise during pregnancy is extremely beneficial. You can engage in a low-impact exercise such as walking or jogging on a treadmill to improve your fitness level. It increases your blood circulation, improves your mood, helps you sleep better, improves your posture, strengthens your heart and lungs, and boosts your energy levels. During labor, improved strength and stamina make it easier for you to push your baby out. Even though walking or jogging on a treadmill has many benefits, you should exercise caution. You have to keep in mind that there is a little one growing inside your womb. If you exert yourself, you might injure yourself and your baby too. As a mother-to-be, you should know what is good for you, and what type of exercise is acceptable for your body even before you step on a treadmill. Here are a few tips that will make exercising on a treadmill safe for expecting mothers.
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1. Consult Your Doctor
Since each pregnancy is different, what works for one person may not work for the other. You need to get a green signal from your doctor before you start exercising on treadmill. If you are already into fitness, don’t assume that you can continue exercising the way you used to. You need to know that your body is different now. Consult your doctor during each stage of your pregnancy, know what your body is capable of, and get an approval from them if you want to continue exercising on a treadmill.
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2. Warm Up
You might injure yourself if you start jogging or running on a treadmill as soon as you step on it. You need to warm up first. Stretch your muscles then walk slowly for at least 5 minutes. It will gradually increase your heart rate and the flow of blood to your muscles, and will loosen your stiff joints. You can slowly increase your speed after you warm up.
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3. Practice Proper Form
Ensure that your form is proper when you exercise on a treadmill. It makes your workout effective and lowers your risk of injuring yourself. Keep your back straight, look straight ahead, bend your elbows at a 90° angle and swing it as you walk or jog, and maintain your balance. The smaller the steps, the more effective the exercise.
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4. Listen To Your Body
Generally, you push your body to its limit to achieve maximum results for your workouts. When you are pregnant, you should have the complete opposite mindset. You should exercise only to stay healthy. Not to be lean or to be super strong. Listen to your body, not your brain. If you feel running is difficult, then jog, and if you feel jogging is difficult, then walk. There is no need to put in that extra effort if your body is not up for it. Take things slow.
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5. Maintain Your Heart Rate
When exercising during pregnancy, you should not let your heart rate go over 140 beats per minute (bpm). If it does go over that, slow down and take a break. You should exercise to be more active and flexible, not to exhaust yourself.
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6. Stay Hydrated
During pregnancy, you sweat profusely when you jog or run. You need to drink plenty of water throughout the day, especially during your workout to replenish the lost water. Being well hydrated will help prevent muscle injury and help you fight fatigue.
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7. Tone Down The Intensity Of Your Exercise
As your pregnancy progresses, you should tone down the intensity of your exercise. Even if you feel you can do more, don’t. Your muscles and joints become loose due to which you have a higher risk of injury, and the weight of your tummy can easily throw you off balance. Do as much as you can, and have someone beside you, in case you need help.
During pregnancy, your safety always comes first. Being active does help, but you should make sure that no harm comes to you or your little one. You should not only use the treadmill, but also engage in some other forms of low-impact exercises. Variation will make your workouts more effective and will not strain just a few part of your body. Always be in touch with your doctor and consult with them if you experience any form of uneasiness when exercising.