Exercise During Pregnancy
May 28, 2008
LOOKING FOR A SIMPLE STRAIGHTFORWARD EXERCISE GUIDE TO USE DURING PREGNANCY? Read More Here…
We all know that exercise is good for us, and during pregnancy is no exception. In fact the American College of Obstetricians and Gynecologists recommends that even during pregnancy women engage in at least 30 minutes of aerobic activity per day. Why? Because women who exercise see tremendous physical and psychological benefit by exercising through their pregnancies such as:
* Better overall health and less instance of pregnancy related disorders such as:
- Gestational Diabetes
- Pre-eclampsia
- Eclampsia
* Better (healthier) weight control
* Less instance of Postpartum Depression
* Less Water Retention (especially in the third trimester)
* Bigger placenta (more nutrients for baby!)
* Less Varicose veins
* Lower risk of Caesarean Section
* Easier post-pregnancy weight loss
* Easier labor and delivery
Sounds pretty good right?
But what are the “right” exercises to do during pregnancy, and how does exercise differ during pregnancy? This article will aim to answer those questions.
Before we start, remember that the goal of exercise during pregnancy should never be weight loss, but maintenance and improvement of overall health. Therefore, some of the guidelines for exercise change. Four things to keep in mind to keep you and your baby safe and healthy are:
* Heart Rate
* Hydration
* Body Temperature
* Intensity
HEART RATE:
When engaging in exercise during pregnancy, it is important to keep your heart rate at a more moderate level than you may perform at normally. Keeping your heart rate no higher than 70-75% of your Maximum Heart Rate (HR Max). A general rule of thumb is not to exceed 140 BPM (Beats Per Minute). Wearing a Heart Rate Monitor can be especially helpful, as you will find that your heart rate increases much faster than it did prior to your pregnancy. This is because your body has about 50% more blood pumping through it.
Another telltale sign is “the talk test”. You should comfortably be able to carry on a conversation while exercising; otherwise your heart rate is most likely too high.
HYDRATION:
During pregnancy, and especially during exercise it is important to stay properly hydrated. Aim to drink at least 500- 1000 ml of fluid during exercise and at least eight, 8oz glasses of water throughout the day. Exercise can increase fluid loss, which can result in complications as minor as dry skin, and as major as Miscarriage. So listen to your body and keep the fluids coming. This will also lessen the occurrence of Braxton Hicks Contractions.
TEMPERATURE:
Along the lines of hydration, it is important to keep your body temperature below 100 degrees. Although no human studies have been conducted, according to an animal study by UNSWB Embryology the results indicate that elevated body temperature can put the fetus at risk for birth defects. Therefore again keeping your heart rate in a target zone, staying hydrated and exercising in cool conditions are a must for a healthy pregnancy.
INTENSITY:
It is important to choose lower impact exercise rather than contact sports or high intensity exercise for all of the reasons listed above. It is also important for the overall health of your joints and ligaments. Relaxin is a hormone that the body produces during pregnancy to allow the pelvis to “relax” for childbirth. However it is not confined to the pelvis and the uterus. Therefore you may feel even more flexible during your pregnancy, so be careful not to overstretch your ligaments. Also, by engaging in higher impact sports because those joints are “looser” you run a higher risk of injury.
So what exercises are safe and healthy during pregnancy?
Some ideal ways to get your heart moving in a healthy direction are:
* Power Walking
* Swimming
* The Elliptical Trainer
* The Stair Climber
* Stationary Bike
* Pre-Natal Yoga
* Pre-Natal Aerobics
* Light to Moderate Weight Lifting.*
All of these exercises increase the heart rate, are easy on the joints and will actually relieve stress that pregnancy may be putting on the body.
PRE-NATAL YOGA:
A fantastic way to work the body, relieve stress, and prepare your mind and body for labor and delivery is through pre-natal yoga. Not only will it relieve aches and pains related to your pregnancy, but it is also good for your growing baby as well.
Pre-natal Yoga is designed specifically to meet the needs of your changing body and growing baby by avoiding poses in the Supine Position (face up), which can restrict or affect blood flow to your baby especially in the second and third trimesters. The focus is on easing the pressure in places such as the back, ankles, knees, hips and relieving pressure in the sciatic nerve. You will also work on Kegel Exercises
to help strengthen the pelvic floor, and hip openers and breathing exercises to help the body during childbirth.
If you don’t have a local studio that offers pre-natal Yoga, check out this great video by Shiva Rae by clicking HERE to order.
WEIGHT LIFTING DURING PREGNANCY:
Weight lifting during pregnancy can be a great way to strengthen your body and not only get you ready for a strong labor and delivery, but a fast recovery as well. Instead of setting a goal to lift more and with intensity, imagine that you are simply trying to stimulate your muscles and “remind” them of their range of motion. Keep your heart rate on the low to moderate side. Because your body is getting ready for delivery, the presence of Relaxin may put you at a bigger risk for injury. Therefore, try to do exercises that support your spine by using weight benches, free weights and keeping your core stable and engaged.
If you would like to see the full recommended weekly workout schedule click HERE for your online pre-natal workout plan.
I hope that this article clarifies some of the safe and effective ways to work out during pregnancy. Good luck!
If you have any questions or comments, please pass them my way at:
pregnancyandbabyinformation@gmail.com
NOTE: I am not a Doctor or Medical professional. This information is intended to be informative only. Please check with your medical professional before starting any Diet, Exercise or any other Medically related programs.
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