Pregnancy exercise guide (prenatal fitness).
Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you may be able to keep up with your routine and adapt it as you grow. Keep your heart rate under 140 beats per minute and avoid overheating, especially in your first trimester.
How can prenatal exercise help me?
Regular
prenatal exercise can help you to cope with the physical and mental demands of
being pregnant, and prepare you for labour and birth. All those pregnancy niggles, such as back ache, constipation and fatigue, will be easier to manage, too.
Maintaining a healthy level of fitness is all part of staying well during pregnancy. We know that exercise can help prevent problems such as pre-eclampsia or gestational diabetes. Exercise can improve your general mood and self-image, and you may find that a workout during the day helps you to sleep better at night.
You'll find it easier to control your weight gain if you exercise. This benefit continues after your baby is born, making it easier for you to get back into shape.
Maintaining a healthy level of fitness is all part of staying well during pregnancy. We know that exercise can help prevent problems such as pre-eclampsia or gestational diabetes. Exercise can improve your general mood and self-image, and you may find that a workout during the day helps you to sleep better at night.
You'll find it easier to control your weight gain if you exercise. This benefit continues after your baby is born, making it easier for you to get back into shape.
The best
types of exercise during pregnancy:
- get your heart pumping
- keep you supple
- manage weight gain
- prepare your muscles for the work of labour and birth
- do not cause undue physical stress for you or your baby
Walking, jogging, swimming and aquanatal classes, and cycling on an exercise
bike, are all considered good, safe forms of exercise, as long as you don't
overdo them. Yoga and Pilates are also ideal, as long as you find a registered,
qualified instructor who is experienced in dealing with pregnant women.
Sports where you might have a
hard fall, or be thrown off-balance are not a good idea. These include
horse-riding, skiing, gymnastics and waterskiing. Diving is also unsafe during
pregnancy. Ball sports such as football, tennis and squash are also risky,
because you may be hit in the stomach.
Most doctors and recommend giving up cycling on the road after the second trimester. Even if you're an experienced cyclist, there's a danger you'll fall, or be knocked off your bike. You can, however, use an exercise bike throughout pregnancy.
Most doctors and recommend giving up cycling on the road after the second trimester. Even if you're an experienced cyclist, there's a danger you'll fall, or be knocked off your bike. You can, however, use an exercise bike throughout pregnancy.
As long as you get the go-ahead
from your doctor, you can engage in mild to moderate exercise, up to three
times a week. Pregnancy is not the right time to begin any new vigorous regimes
if you are not used to them.
Stick to low-impact activities such as walking or swimming, and keep workout sessions short. See our article on recommended exercises for pregnancy, and our guidelines on the danger signs that you might be overdoing things. You could join a prenatal exercise class, so you know that all the movements are safe for you.
Stick to low-impact activities such as walking or swimming, and keep workout sessions short. See our article on recommended exercises for pregnancy, and our guidelines on the danger signs that you might be overdoing things. You could join a prenatal exercise class, so you know that all the movements are safe for you.
While you're pregnant, try to achieve a good level
of fitness, rather than going for peak fitness. As a rule, you should be able
to hold a normal conversation while you're exercising.
Aim to exercise for about 30 minutes, three times a week. Exercising too often, say, five or more times a week, may do more harm than good. It may make you more likely to give birth to a small or low birth weight baby.
If you used to do high-intensity workouts before you became pregnant, it's best to ease off now. High-impact workouts may put too much stress on your joints and pelvic floor muscles.
You can gradually build yourself back up to your old regime after you have had your baby.
A useful way of telling how hard you are working is to use something called the Borg scale (see our table, below). This scale measures how hard you feel you are working when you exercise (perceived exertion).
Aim to exercise for about 30 minutes, three times a week. Exercising too often, say, five or more times a week, may do more harm than good. It may make you more likely to give birth to a small or low birth weight baby.
If you used to do high-intensity workouts before you became pregnant, it's best to ease off now. High-impact workouts may put too much stress on your joints and pelvic floor muscles.
You can gradually build yourself back up to your old regime after you have had your baby.
A useful way of telling how hard you are working is to use something called the Borg scale (see our table, below). This scale measures how hard you feel you are working when you exercise (perceived exertion).
At one
end of this scale, six is very, very light, and at the other 20 is very, very
hard. You should be thinking about exercising at a range of between 12 and 14
(more than fairly light, but less than hard).
You shouldn't exercise to exhaustion. Listen to your body, and stop if you feel tired, or that you've done too much. Some women like to monitor their heart rate while exercising. However, don't rely on this alone, as heart rates in pregnancy can vary widely.
Stop exercising immediately if you have any of the following:
You shouldn't exercise to exhaustion. Listen to your body, and stop if you feel tired, or that you've done too much. Some women like to monitor their heart rate while exercising. However, don't rely on this alone, as heart rates in pregnancy can vary widely.
Stop exercising immediately if you have any of the following:
- chest, leg joint or tummy pain
- dizziness or faintness
- shortness of breath
- vaginal bleeding
- difficulty walking
- contractions
It's also a good idea to stay
aware of your baby's movements. If they appear to slow down or stop, have a
rest. Do bear in mind, though, that your baby is often most quiet when you're
exercising. If things don't feel right, or you are at all unsure, it's always
best to err on the side of caution and see your doctor.
Recommended Exercises:
Kegel Exercises:
Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.
Swimming:
Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating. Avoid scuba diving or water skiing.Walking:
Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.Running & Jogging:
Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you're well hydrated, avoid over-heating , and wear good shoes.Bicycling:
The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.Stair Climbing Machines:
These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.Yoga:
Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch.Aerobics:
If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.Dance:
Dancing can be done in your home or at a gym that offers special
classes for pregnant women. Avoid a lot of spinning, leaping, and
jumping.
Yes.
Even if you were very active before your pregnancy, you'll probably want to
scale down your exercise routine as your baby grows. During the first
trimester, it's especially important that you don't overheat.
After the first trimester, you'll also need to skip any exercises that involve you lying flat on your back, or standing in one place for long periods. Both can reduce blood flow to your baby.
After the first trimester, you'll also need to skip any exercises that involve you lying flat on your back, or standing in one place for long periods. Both can reduce blood flow to your baby.
Some
women need to take extra care when exercising. You should talk to your doctor
before exercising if:
- You have had a premature baby, or a threatened miscarriage before.
- You have very low iron levels in your blood (severe anaemia).
- Your baby has been small for dates during this pregnancy.
- You have high blood pressure, or pre-eclampsia.
- You are very overweight or underweight.
- You have any joint or muscle problems.
- You have any heart or lung problems.
- You are expecting twins.
- You have diabetes.
You should not exercise at all if:
- You have gone into premature labour, or had a threatened miscarriage during your current pregnancy.
- You have a low-lying placenta (placenta praevia), after you are 26 weeks pregnant.
- You have cervical weakness (also called cervical incompetence).
- You are pregnant with three, or more babies.
- You have serious heart or lung disease.
- You have persistent vaginal bleeding.
- You have very high blood pressure.
http://www.americanpregnancy.org/pregnancyhealth/toprecommendedexercises.html
http://www.babycenter.com.sg/pregnancy/fitness/exerciseguide/
No comments:
Post a Comment