What Are the Benefits of Exercising During Pregnancy?
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). 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), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating synovial fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
look better - Exercise 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 prepregnancy 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.
What's a Safe Exercise Plan When You're Pregnant?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant.
Discuss any concerns you have with your doctor. You may need to limit your exercise if you have:
pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
What Kinds of Exercises Can You Do?
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness).
Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" - stop!
Your body is signaling that it's had enough if you feel:
- fatigue
- dizziness
- heart palpitations (your heart pounding in your chest)
- shortness of breath
- pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously. You should also keep your heart rate below 160 beats per minute.
It also isn't good for your baby if you become overheated because temperatures greater than 102.6 degrees Fahrenheit (39 degrees Celsius) could cause problems with the developing fetus - especially in the first trimester - which can potentially lead to birth defects. So don't overdo exercise on hot days.
When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler. more...
Yahoo! Health: Children's Health News
http://www.dreddyclinic.com/
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