| Exercise and Pregnancy |
| Written by Jane Brown | |
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So, you probably thought that pregnancy was the one time you'd get to kick back and relax, skipping your usual exercise routine for a couple of months. After all, you're probably feeling really tired and dealing with other pregnancy symptoms such as back pain, soreness, cramps and constipation. It's okay to ditch exercising for a few months, right? Not really. Sitting idle is hardly beneficial to most pregnant women. In fact, the more idle you are the more severe your pregnancy symptoms may be. Conversely, if you exercise during pregnancy, you can see many health benefits, such as increased energy, mitigated pregnancy symptoms and it's also good training to get ready for the physically demanding process of giving birth to a child. It's a proven fact that if you are in good physical condition prior to giving birth the delivery process will go smoother and your recovery time will be greatly reduced. However, even though physical exercise is beneficial during pregnancy, you probably shouldn't prepare to run the Iron Woman decathalon. Pregnancy is extremely physically demanding; you're going to gain about 30 pounds, you're not supposed to try to lose weight during this time and your heart is going to be working a lot harder during your pregnancy. Also, during pregnancy your abdomen will be getting larger, meaning that some muscles and joints are going to be under additional change. So, before engaging in a new exercise regimen, you should consult with your health care provider. He or she can tell you what exercises are safe. Certain exercises and activities may be safe at some stages of your pregnancy, but not others. By consulting with your health care provider you can ensure that the activities you're engaging in are beneficial, not harmful, to you and your unborn child. In general, you should expect to exercise three to four days per week for 30 minutes. This is a little less than the 30 minutes the Centers for Disease Control and Prevention suggests for everyone else. For an easy start, consider walking. It provides a low impact exercise that allows for moderate aerobic conditioning. It also gives you a peaceful activity that you may find helpful with pregnancy-related stress and anxiety. Swimming is also a helpful activity. Being immersed in water can help alleviate some of the joint soreness caused by increase fluids running through your body during pregnancy. Activities you should avoid include contact sports. As soon as you learn you're pregnant, you should opt out of any sports leagues or gymnastic classes you're in. There's just too much risk of falls or abdominal injury related to these activities. Other activities you may wish to avoid include underwater and high-altitude activities. (Those tandem parachutes are made for two; not three.) If you're already a devotee of the gym, you can most likely continue your regular workout routine for the first few months of pregnancy as long as you feel up to it. It's important to listen to what your body is telling you about your exercise activities, however. If you start to feel dizzy, nauseous, if your vision becomes blurred or if you're experiencing shortness of breath, be wary. These symptoms could indicate you're having a heat stroke, which can be extremely dangerous for both you and your unborn child. Also be wary of chest and abdominal pains and vaginal bleeding. These can be dangerous as well. Remember that pain is your body's way of letting you know that you need to slow down and relax. In short, when you're pregnant, there's no need to feel the burn. Also, when you exercise, take precautions to avoid exhaustion and discomfort. If you're working out or doing aerobics, do them in an air conditioned gym. Drink plenty of fluids so you do not become dehydrated. If it's hot outside, exercise in the early morning or late evening when it's cool outside. Some folks should avoid exercise during pregnancy because of certain medical conditions. These folks include people with anemia, thyroid disease, a history of preterm labor, an irregular heart beat, heart disease, lung disease and diabetes. Folks carrying multiple babies may also want to avoid strenuous exercise. Once again, consulting with your health care provider is paramount to ensuring that you're able to exercise, and to pick exercises that are beneficial. Exercise can be greatly beneficial to an expectant mother, preparing the body for delivery and easing pregnancy symptoms and stress. The trick is to exercise in moderation, paying close attention to signs of weariness or pain. The point of exercise is to make you feel better, not to wear you out and put undue stress on your body. |
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