During pregnancy occur some physiologic changes that affect the mothers response to exercise and for some pregnant women exercise may be more dangerous than beneficial As you know: There are anatomic changes that alter balance, flexibility, and coordination, besides there are also physiologic changes taken place in the cardiovascular, respiratory, gastrointestinal and musculoskeletal system. So as the pregnant woman body changes and her baby develops , maternal response to exercise also changes, so what she would be able to do in terms of exercise changes too
Certain exercises are less likely to result in injury for pregnant moms. Those are: Walking , Swimming ,Yoga ,Dancing , Stationary Cycling Ease Prenatal Aerobics
- Exercise during pregnancy and its benefits -
Exercise releases feel-good endorphins providing an exceptional form of stress relief and better state of mind, feeling stronger, happier and more positive
Women have increased chances of a vaginal birth and less likely to experience difficult labors
Helps minimize back pain because tones strengthen back muscles.helps improve posture and flexibility
Relieves many of the minor ailments of pregnancy
May help prevent excessive weight gain providing better body shape
Don’t exercise or stop exercising if you have:
· Been bleeding or have placenta praevia
· A ruptured amniotic membrane
· Had more than one miscarriage, stillbirth or premature baby or carrying twins or a small-for-dates baby
· High blood pressure, swollen hands and feet, or headaches
· Diabetes
· An incompetent cervix
· Anemia,
· Thyroid disease
· Breech presentation in the third trimester,
· Congestive heart failure,valvular heart disease associated
· Experience pain in the abdomen or chest
· Uterine contractions
· Irregular or rapid heartbeats
· Can't feel the baby moving
The individual circumstances such as height, weight, initial fitness levels are very important as it is to consult your healthcare provider and work in conjunction with your medical advicer from antenatal class. Do not take risks.
Advices:
Never exercise to exhaustion. If you can keep up a conversation while excersizing then it is okay, but if you are getting too out of breath means that you are working too hard. Just watch that you do not overdo - meaning heart rate or training to hard. If you have concerns that you may be overdoing, the best thing to do would be to slow down.
If you're a regular exerciser, continue with your normal exercise programme.
If you're a beginner, start some form of gentle exercise. Any excercices where physical injury is a chance are not a good idea obviously.
Go with what feels right. Everything in moderation makes sense, listen to your body and do only what you feel comfortable with.
If you are sick , have fever and not feeling well or tired, or have sore breasts there is no point in exercising.
Don't get too hot when exercising. Use clothing that allow adequate ventilation to prevent hyperthermia. Your body temperature is already higher during pregnancy. Don't exercise in very warm or humid weather or environments ; avoid saunas, steam baths and hot tubs.
Stop exercising if you get very hot .Over-heating early in pregnancy may possibly affect your baby's neural development.
Stay hydrated and keep cool. Drink water. Prevent dehydration and hypovolemia whith adequate fluid intake during and after exercise.
Avoid activities that involve potential low-oxygen states as hiking at a high altitude or scuba diving since you may be deprived of oxygen.
Work at no more than 140 beats per minute
Make sure you get sports bra; you'll need extra support for your new shape.
Correct footwear is essential now too as the effect of relaxin on your ligaments means your joints are prone to injury.
Be careful about balance, your center of gravity changes as your belly grows.
Avoid bouncing and jerky movements especially in the third trimester.
Don't take risks , You should stop all contact sports and any exercise that risks even mild abdominal trauma.and those activities that could throw you off balance. Don't do exercises in which you could lose your balance, especially in the third trimester
Avoid exercises that involve maneuvers that can strain you, including power-lifting, leg presses, pull-ups, situps. Do weights only if your doctor recommends it; lifting heavy weights will cause you to strain.
In your second trimester, do not lie on your back, this position can impair blood flow to the placenta and so on to the baby.
I hope this information will help you continue your exercise routine, healthy pregnancy and happy outcome.
