Safe Exercises During Pregnancy
For many women, pregnancy is a time to make healthy lifestyle choices such as getting
fit and quitting smoking. Whether you are a fitness fanatic or have never exercised
regularly, safe exercise during pregnancy is recommended to improve the health of
you and your baby.The benefits of exercise during pregnancy include increased body
awareness, enhanced endurance and improved posture.
Exercise has been shown to lower your risk of developing gestational diabetes and
to reduce the physical discomfort associated with pregnancy. Through exercise, you
can achieve an increased sense of wellbeing and feel less fatigue and more satisfaction
with your changing body. In fit women, the active phase of labor tends to be shorter
and there is less likelihood that a forceps delivery or caesarean section will be
required.
Through a phenomenon known as “fetal programming”, your health status in pregnancy
can affect the health of your child as a neonate, toddler and adolescent. In particular,
if you are overweight or obese, inactive or suffer from diabetes during pregnancy,
the likelihood that your child will become overweight or develop diabetes is much
higher than if you are healthy, of normal weight and exercise regularly.
The kind of safe exercises during pregnancy you choose depends on your interests
and what your doctor believes is appropriate. Often, pregnant women enjoy dancing,
swimming, yoga, Pilates, cycling or walking. Aim for a combination of aerobic cardiovascular
exercises, strength and flexibility exercises. Begin all your sessions with a gentle
and appropriate warm up, and always finish with a cool down. It is advisable to
consult your doctor or midwife regardless of whether you have regularly exercised
before pregnancy or whether you are starting a new fitness program because of your
pregnancy.
A few guidelines exist for exercising when pregnant. It is important to exercise
at a comfortable intensity and not to undertaken anaerobic exercise. Try to avoid
overheating, particularly in the first trimester when your baby is more sensitive
to high temperatures. Exercise wearing light, comfortable clothing and drink plenty
of water. You should avoid lying flat on your back once you are more than 16 weeks
pregnant; doing so may compress the important blood vessels to your heart and therefore
restrict the amount of blood your baby receives. It’s best to avoid sports where
there is a risk of abdominal trauma, such as contact sports, horse riding or skiing.
Several medical and obstetric conditions may mean that you need to modify or stop
your safe exercises during pregnancy program. These conditions include pregnancy
induced hypertension (high blood pressure), ruptured membranes or an incompetent
cervix. Vaginal bleeding or intrauterine growth retardation are also instances where
your doctor may advise exercise abstinence. If you have a multiple pregnancy, you
will need to speak to your doctor about your special exercise needs. Safe exercises
during pregnancy can help you stay fit and healthy and prepare you for the rigors
of birth and new parenthood.
Also See: Exercise Tips
for Future Moms
About the Author:
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