Exercise Tips for a Healthy Pregnancy
Written by: John Washington
Exercise Tips for a Healthy Pregnancy
The gym may be one of the last places on earth one would expect to find an expectant mother. Many women are under the impression that exercising while pregnant in unsafe, and as unwieldy and worn-out as moms-to-be often feel, it's easy to chalk up the idea of any unnecessary physical activity as ludicrous at best. But this state of affairs in is fact quite unfortunate, as research by doctors has revealed moderate, low-impact exercise to not only be safe for pregnant women but also to be highly beneficial to both mother and baby. Regular exercise can ease the general aches and pains and decreased energy associated with pregnancy as well as improving confidence. Some studies have suggested that women who remain fit and active during pregnancy have shorter labors and fewer unplanned C-sections. Regular exercise helps to maintain the strength and energy needed both for delivery and for taking care of a demanding little bundle of joy in its first months of life, and women who work- out while expecting often bounce back and regain their pre-baby bodies more quickly than those who don't.
Of course, pregnancy is no time to train for a triathlon or to kick-start an intense fitness regime after a lifetime of couch potato-hood. But it's also no time to drop an established exercising habit for the next nine months. There are some special concerns for pregnant women who would like to exercise ,and there are some high-risk conditions which may preclude some from working out. First and foremost, before you lift another weight, talk to your doctor. Tell your doctor that you plan to work-out during your pregnancy and discuss
exactly what exercises you are considering. Get his or her advice and don't exercise without your doctor's approval.
Special Concerns for Fit Moms-to-Be
Some special concerns that pregnant women need to keep in mind while working out are decreased stamina, loss of balance, strain on the back, and increased laxity in the joints. Hydration is crucial, as is keeping cool. Excessive body temperature can trigger premature labor. Drink plenty of water before, during, and after your workout. Exercise in a
well-ventilated area wearing breathable clothing and don't take your workout to the great outdoors if it's hot or humid. Same goes for if its rainy or icy out--pregnancy shifts your center of gravity and throws your balance off-kilter. If, at any point during any exercise you feel dizzy or nauseous or experience pulling in your abdomen, hips, or pelvis, stop immediately.
A good rule of thumb when it comes to gauging your workout's intensity is to strive for no higher than 140 beats per minute. To get a sense of this intensity without having to do heart-rate calculations, keep in mind that you shouldn't be breathing so hard that you can't speak comfortably.
After the first trimester, you may experience bouts of dizziness when you lie on your back. This happens because the baby is pushing against the inferior vana cava, a major vein that carries blood to the heart. One way to get around this is to modify exercises usually performed on the back using a physioball, an inflatable ball that will support your back and keep you off the ground.
Safe, Gentle Cardio Workouts
Walking is a good choice for cardio and popular among women who used to run in their pre-pregnancy days. To prevent back strain, avoid steep hills and pay close attention to your posture. Stand tall, shoulders down, arms relaxed. Since your feet are carrying extra weight and are under increased pressure, don't skimp on shoes--you need a supportive pair with ample shock absorption. Should your feet swell, don't hesitate to buy yourself a pair in
a size up.
Water workouts--swimming laps, running in the pool, or doing water calisthenics--are a perfect choice for women in all stages of pregnancy. They are zero-impact and gravity-free. The water support's your weight and many women describe feeling more comfortable in a pool than anywhere else during the last trimester. Water can reduce the effects
of pregnancy-related swelling and you don't have to worry about falling. Avoid using a kickboard as this forces you to arch your back, which can prove painful.
Marinating Muscle
Lifting weights will help keep your shoulders and legs strong enough to support the extra burden their carrying, protect loosened joints from injury, and fend off general aches and pains. Anticipate decreasing the amount of weight toward the end of your pregnancy. Don't grip handles too hard--this can spike your blood pressure.
Flexibility and the Mind-Body Connection
Stretching is soothing, gentle, and great for muscles that are tired and stiff from supporting an ever-growing belly. Give special focus to the thighs, which are apt to tighten up during pregnancy. The Stretch Trainer is a cool gadget with handles and tilting capabilities designed for people who can't get on off the floor very easily.
Yoga, an ancient practice and a modern-day mega-trend in fitness, can be a great choice for pregnant women--it's low-impact and improves flexibility. It's also both calming and energizing. Yoga's focus on breathing and relaxation can also prove helpful during labor. Be sure to look for a video or class that feature's yoga poses specifically chosen and modified for pregnancy.
Resources on Exercising During Pregnancy
If your local health club offers a pre-natal workout class, give it a try. The atmosphere in these classes is more supportive than in your typical drill-sergeant style aerobics class and you won't have to worry about keeping up or standing out. Your instructor will also have designed and adapted the steps or moves specifically for pregnant bodies.
Today there are a multitude of home work-out videos made just for pregnant women. Another excellent resource is the magazine Fit Pregnancy, edited by the same people who bring you Shape magazine.
While you definitely need to be careful and go easy on yourself while responsible for two lives, you don't have to just lying bed, Many women, providing they have their doctor's approval and a sensible plan, can reap amazing benefits from moderate exercise and keep fit and energetic for the duration of their pregnancy.
