Exercise is great for most pregnant
women, but not all exercises are appropriate. There are many different
benefits to exercising while pregnant, as well as different warning
signs of trouble. It's important that the mother listens to her body, to
prevent overdoing it. Women who regularly exercised before they were
pregnant will have little difficulty continuing their fitness routines
during pregnancy,
but that doesn't mean that women who didn't work out before pregnancy
should miss out on reaping the benefits of physical activity now that
they are expecting.
Benefits Of Exercise During Pregnancy
There are a number of benefits to exercising while pregnant. Exercise
can help with many of the less than pleasant pregnancy symptoms that
women often experience. Things like constipation, haemorrhoids, cramps
and swelling can all be eased by the increased circulation found in
cardiovascular exercise.
Exercise can also help with back pain.
As pregnancy progresses, the extra weight, girth and shifting centre of
gravity puts a lot of strain on the lower back, so by strengthening
those muscles, women can relieve some of the discomfort.
Exercise also helps with the insomnia
that many women experience during pregnancy. Exercise helps relieve
stress and burns off some of the excess "nesting" energy that will keep
women awake at night.
Conversely, exercise also helps with fatigue during the day. Exercise
provides an energy boost while strengthening muscles and the
cardiovascular system so everyday tasks can be accomplished with less
effort. And the earlier a woman starts the better because the increased
endurance will come in handy during the long process of labour and
delivery.
Exercising during pregnancy and after delivery can lift the mood and help fight off the baby blues (postpartum depression).
In addition, exercise helps maintain a healthy weight during the
pregnancy, which will help mum bounce back to her pre-pregnancy shape
after delivery.
Remember, pregnant women should exercise because:
- Exercise helps relieve pregnancy symptoms.
- Exercise helps boost energy during the day, and relieve insomnia at night.
- Exercise can help relieve post-partum blues.
- Exercise helps maintain healthy weight during pregnancy and helps with weight loss after.
Recommended Exercises
During pregnancy, there are many types of exercise that are perfectly
safe and provide numerous benefits to mum and the baby. These include:
- Swimming
- Walking
- Yoga
- Bicycling
Any exercise that is low-impact and pose no risk of falling is fine.
It's important to remember that as pregnancy progresses and the body
changes, balance becomes affected by the changing centre of gravity.
Many activities can be modified for pregnancy, such as bicycling. During
pregnancy, it's recommended that a stationary or recumbent bike be used
because it reduces the risk of falling while still providing the same
cardiovascular and endurance benefits.
Weight training during pregnancy is fine as long as the weight isn't
too heavy. Most doctors recommend a maximum of 20-to-25 pounds.
Exercises and Activities to Avoid
During pregnancy, the safety of the baby is paramount and as such
there are several activities that should be avoided during pregnancy.
Some of the exercises and activities that should be avoided during
pregnancy are:
- Running
- Skiing
- High impact aerobics
- Contact sports
- Any activity with a risk of falling such as roller blading or mountain climbing
- Exercise at high altitude
- Scuba diving
Some activities, such as running, may be safe if the woman was doing
it before pregnancy, but to avoid falls on uneven pavement, she would
want to switch to a treadmill and watch the speed and incline to avoid
falling.
Downhill or water skiing are unsafe during pregnancy, but cross
country skiing is great during pregnancy as it's a low impact way to
increase endurance and enjoy the great outdoors, which will help lift
mood and provide vitamin D, something many pregnant women are deficient in.
Exercise Safety Precautions
It is essential that pregnant women use caution when exercising.
There are some safety precautions and warning signs to be aware of and
pay attention to.
Remember while exercising:
- Start slow. If just getting started, try classes that are designed for pregnancy.
- Never exercise to the point of exhaustion. If mum can't catch her breath, baby isn't getting enough oxygen either.
- Avoid excessive heat.
- Take frequent breaks.
- Drink plenty of water.
- Wear comfortable clothes and supportive shoes.
- Avoid uneven terrain, as it can lead to falls.
If a pregnant woman experiences any of these symptoms during exercise, she should stop immediately and contact her doctor.
- Dizziness or light-headedness
- Feeling overheated
- Shortness of breath that is unusual
- Muscle cramps
- Pain of any kind
- Chest Pain or racing heartbeat
- Uterine contractions
- Fluid leaking from the vagina
- Vaginal bleeding
Exercise is great for expectant mothers and their babies, but mum must always remember to be careful and listen to her body. If in doubt,
she should stop, rest and contact her doctor before starting an exercise
regimen while pregnant.
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