Exercising during Pregnancy
Is it safe for me to exercise during pregnancy?
It is probably safe but you should check with your doctor first. Although some questions have been asked about the effects of exercise on pregnant women, there is no proof that gentle exercise has any bad effects on pregnancy. Studies haven’t shown any benefits for the baby, but gentle exercise might help you feel better and maintain your weight.What types of exercise are best when I’m pregnant?
The most comfortable exercises are the ones that don’t require your body to bear extra weight. Swimming and stationary cycling can be continued throughout pregnancy. Walking and low-impact aerobics are usually well tolerated. You and your doctor should decide what is best for you and the baby.What should I be careful about when it comes to exercising?
Be careful to avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports. Even mild injuries to the "tummy’ area can be serious when you’re pregnant. After 3 months of pregnancy, it is best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation. Also avoid long periods of standing.When the weather is hot, exercise in the early morning or late evening to help you avoid getting overheated. If you’re exercising indoors, make sure the room has enough ventilation. Consider using a fan to help keep yourself cool. Drink plenty of fluids, even if you don’t feel thirsty.
Make sure you’re eating a well-balanced diet, not eating for two. Normally, pregnancy increases your food requirements by at least 300 calories a day, even without exercise.
In General
The reality is that women have been active throughout pregnancy for centuries; there is no such thing as maternity leave (unfortunately) in most of the world. Exercising also seems to ease some common ailments, such as lower back pain and fatigue. However, there are some basic guidelines that should be followed:- Start slowly. Even if you never exercised regularly before, a program can be undertaken safely. If you have been following a regular exercise regime, there's no reason you shouldn't be able to continue on the same level for the first trimester. The important thing is to listen to your body- if it feels like too much, take it down a notch. This is not the time to break your previous land speed record. Particularly if you suffer from morning sickness, be aware of your limits.
- Monitor your heart rate and breathing. As a general rule, your heart rate should not exceed 140 beats/minute. The fetal heart rate is tied to your own; if your heart is racing, your baby's is too. A heart rate monitor, at around a hundred dollars, is a worthwhile investment. Most feature an alarm that sounds if you exceed the safe target range. If you feel breathless, which is common during the first trimester, slow down or take a break. The first three months are an adjustment period, when your blood volume is initially too low to accommodate both you and a growing fetus- this can result in breathlessness and faintness. Adjust your exercise levels accordingly.
- Avoid exercising at extreme altitude or in hot, humid environments. Now that summer is here, this is an especially important rule of thumb. Your body temperature affects the baby, and it is critical that neither of you becomes overheated.
- Drink plenty of water.
- As the pregnancy progresses, reduce the intensity level. This tends to happen naturally. Remember that even if you are exercising less intensely, the actual level of what you are doing is more difficult, due to the added weight of the baby.
- Be careful not to over-stretch. Early in pregnancy, a hormone called relaxin fills your system. This hormone induces hyper-flexibility in the joints and musculature, which allows for the expansion of the uterus and the repositioning of the pelvic floor. It is common for women to strain muscles and ligaments during pregnancy as a result of this new flexibility. It is still important to stretch after exercising- just know your limits and try not to exceed them.
- In the last trimester, avoid ballistic movements, such as jumping or running. The exercise community is divided on this one. My personal experience with clients has led me to believe that these motions can strain the pelvic floor, which is already supporting more weight than ever before. There are plenty of exercises that can be done without bouncing motions. I always believe that it's better to be on the safe side.
- Do Kegel exercises religiously. The pelvic floor supports the bladder, uterus, and intestines. The added weight of the uterus during pregnancy can stretch out that floor, causing either the intestines or bladder to drop down. This is one of the reasons that so many elderly women suffer from incontinence. Prevention is the best medicine. Kegels involve contracting and releasing the PF muscles, similarly to stopping the flow of urination. Tighten and relax the muscle quickly several times a day. Check out our guidelines for exercise during pregnancy
Courtesy of Childbirth.org - Safe Pregnancy Exercise
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