Exercising During Pregnancy
Exercising during pregnancy has been proven that it is useful for pregnant women. Perform sport activities during pregnancy helps them to calm the soul and mind to prepare for and adapt to hormonal and physical changes suddenly during pregnancy. Exercising during pregnancy has benefits that are not only limited to fitness and health of pregnant women, but also directly associated with child development as well.
Benefits of Exercising During Pregnancy
Exercising During Pregnancy is a big plus for both you and your baby. It can help you:
feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain)
look better. Exercise During Pregnancy increases the blood flow to your skin, giving you a healthy glow.
prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
regain your pre-pregnancy body more quickly. You’ll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don’t expect or try to lose weight by exercising while you’re pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
The best types of exercising during pregnancy:
- get your heart pumping
- keep you supple
- manage weight gain
- prepare your muscles for the work of labor and birth
- do not cause undue physical stress for you or your baby
Walking, jogging, swimming and aquanatal classes, and cycling on an exercise bike are all considered good, safe forms of exercise, as long as you don’t overdo them. Yoga and Pilates are also ideal, as long as you find a registered, qualified teacher who is experienced in dealing with pregnant women.
Which sports are not recommended for while pregnancy?
Sports where you might have a hard fall or be thrown off-balance are not a good idea. These include horse-riding, skiing, gymnastics and waterskiing. Diving is also unsafe during pregnancy. Ball sports such as football, tennis and squash are also risky, because you may be hit in the stomach.
Most doctors and midwives recommend giving up cycling on the road after the second trimester. Even if you’re an experienced cyclist, there’s a danger you’ll fall or be knocked off your bike. You can, however, use an exercise bike throughout pregnancy.
What factors would exclude me from exercising?
Do not exercise if any of the following are present:
- Pregnancy induced hypertension
- Ruptured membranes
- Incompetent cervix
- Vaginal bleeding
- Interuterine growth retardation
- A multiple pregnancy
There are a number of other medical and obstetric conditions that may lead to the need to modify or stop an exercise program. This is why it is wise to consult a midwife or doctor so they can assess the appropriateness of beginning or continuing with an exercising during pregnancy (American College of Obstetricians and Gynecologists, 1994).
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