women

Fitting in Fitness (part 1) - Benefits of Exercise During Pregnancy

- 7 Kinds Of Fruit That Pregnant Women Shouldn’t Eat
- How to have natural miscarriage
- Foods That Cause Miscarriage
- Signs Proving You Have Boy Pregnancy

1. Benefits of Exercise During Pregnancy

Exercise has no harmful effects on a fetus and does not increase the risk of miscarriage or birth defects in a normal pregnancy. In fact, there is no doubt that if complications do not limit your ability to exercise during pregnancy, a regular fitness routine can be a big plus for both you and your baby. As with anyone and any exercise, you should be in good health before you begin an exercise program.

Many women exercise as an important part of their regular lifestyle. They want to continue throughout the pregnancy, which is possible with just a few moderate changes. Women who have never exercised before but want to begin adopting a healthier lifestyle can do so during pregnancy. These women just need to start out slowly with a mild exercise program. The level of exercise your doctor recommends for you depends on your level of pre-pregnancy fitness.

Regardless of whether you are a veteran or a first-timer, you should never begin an exercise program or participate in any regular physical activity without first discussing it with your doctor. Some medical conditions can rule out exercise for you. Your doctor will need to evaluate your overall health as well as any obstetric and medical risks you may have.

Benefits to Mom

Some of the benefits of a regular exercise program during pregnancy include the following:

• Reduces aches and pains

• Reduces constipation

• Reduces swelling and bloating

• Gives you more energy and stamina

• Builds muscle tone and strength

• Lifts your mood

• Improves posture, which helps with backaches

• Promotes better sleeping patterns

• Gives you a feeling of self-control, self-esteem, and confidence

• Gives you time to yourself

• Helps relieve stress

• Strengthens your cardiovascular system

• Keeps you from gaining too much weight (though it is not advised to exercise for weight loss purposes during pregnancy)

In addition to these benefits, regular exercise before and during pregnancy can help you to get back in shape faster after delivery. When done safely, exercise can have some wonderful benefits during pregnancy. If possible, a fitness routine should become a part of your healthier pregnancy lifestyle.

Exercise Not Your Thing?

Women who are not interested in regular exercise can obtain some of the health benefits of exercise simply by following a more active lifestyle. The key is to get your body moving every day. That can mean using stairs instead of elevators, washing your car instead of driving through the automated car wash, playing with your kids in the yard, or simply parking farther away from the store to get in a little more walking. Current recommendations from the Centers for Disease Control and Prevention (CDC) state that even short bouts of activity (ten minutes or so) several times a day can be effective in promoting some of the same benefits as regular exercise.

2. Playing It Safe

Exercise has many benefits, but use some common sense and know your limits to help keep you and your baby free from possible injuries. Changes in the body that occur during pregnancy can interfere with your ability to safely participate in some forms of physical activity. Even though there are many benefits to exercising during pregnancy, it is important to first make sure that it is safe for both you and your baby.

Pregnant women are able to participate in a wide range of recreational activities, though each activity and each individual should be evaluated for potential risks. The following are some general guidelines for pregnant women who have no additional risk factors, from the American College of Obstetricians and Gynecologists:

• You’re encouraged to participate in thirty minutes or more of moderate exercise most days of the week, if not all days.

• During the second and third trimesters, avoid exercises that place you in a supine (on the back) position. Also avoid standing and being in a motionless position for too long.

• Activities with a high risk of falling or abdominal trauma may not be safe and should be avoided, including ice hockey, soccer, basketball, gymnastics, horseback riding, downhill skiing, and vigorous racquet sports.

• Scuba diving should be avoided throughout the entire pregnancy because it can put your baby at risk of decompression sickness.

• Exercise during pregnancy at altitudes up to 6,000 feet appears to be safe, but engaging in physical activities at higher altitudes can carry some risk.

• Pregnant women have less oxygen available for aerobic activities as they did before pregnancy, so don’t expect to be able to do the same intensity as you did before pregnancy.

• Avoid activities or exercise that incorporate jumping or bouncing motions and sudden changes in direction because they can cause injury to joints and other areas.

• Don’t overexert yourself to the point of breathlessness and/or exhaustion.

• Wear comfortable, cool, flexible, and supportive clothing as well as shoes. Wear a bra that fits properly and supports your breasts.

• Stay cool and properly hydrated by drinking plenty of water before, during, and after exercise.

• Do not become overheated, especially in your first trimester. Don’t exercise on hot and humid days.

Some women may have medical and/or obstetric problems that would absolutely keep them from exercising. The American College of Obstetricians and Gynecologists suggests that certain health problems are absolute contraindications to aerobic exercise during pregnancy, including the following:

• Heart disease or restrictive lung disease

• Incompetent cervix or ruptured membranes

• Pregnancy with more than one baby

• Persistent second- and/or third-trimester bleeding

• Pregnancy-induced hypertension or preeclampsia

• Placenta previa (in which the placenta grows low in the uterus and covers the opening of the cervix) after twenty-six weeks

• Premature labor during current pregnancy

If you have any of these problems or are pregnant with more than one baby, it is imperative to speak to your doctor before exercising. Other problems that may keep you from exercising, depending on your doctor’s evaluation, may include severe anemia, chronic bronchitis, poorly controlled Type 1 diabetes, extreme obesity, extreme underweight, history of sedentary lifestyle, poorly controlled hypertension, poorly controlled seizure disorder, poorly controlled hyperthyroidism, and heavy smoking.

Most of the changes that the body goes through during pregnancy will last four to six weeks after delivery. Pre-pregnancy exercise routines may be resumed gradually after this point and as soon as your doctor deems them safe.

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- Efficient Supports That Can Help Pregnant Women Sleep Well (Part 2)
- Efficient Supports That Can Help Pregnant Women Sleep Well (Part 1)
- Eliminate Unpleasant Feeling In 9 Months Of Pregnancy
- Transform Yourself With Yoga
- Pregnancy Week by Week : Week 21 (part 4)
- Pregnancy Week by Week : Week 21 (part 3)
- Pregnancy Week by Week : Week 21 (part 2)
- Pregnancy Week by Week : Week 21 (part 1)
- Dishes That You Should Eat To Prevent Lung Cancer
- 7 Ways That Can Treat Headache Efficiently
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain