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Working Out With Baby
Decades
ago, conventional wisdom led women to believe that they were
extremely fragile during pregnancy. This meant halting all physical
activities such as exercise and basically becoming a couch potato.
Thankfully, today women know better than that.
Exercise
does wonders during pregnancy, because it greatly improves your
overall health and wellbeing. It boosts mood, enhances the quality
of sleep, reduces pregnancy aches and pains, and prepares you for
childbirth by strengthening muscles and building endurance. This is
especially important because during pregnancy and childbirth, a
woman's body is subjected to a great deal of stress. Exercise also
makes it much easier to get back in shape after your baby's born, and
helps ease constipation,
backache, fatigue, varicose veins, circulation problems and other
health issues related to pregnancy.
The
most recommended exercises for pregnant women are walking, swimming,
yoga, stretching, and low-impact aerobics. Pelvic exercises called
Kegel exercises are also beneficial to the expectant mother, helping
to strengthen the pelvic floor. The pelvic floor muscles support the
uterus, bowel, and bladder; these body parts are put under pressure
during pregnancy and childbirth.
Before
beginning an exercise regimen during pregnancy, it is important for
women to first consult your healthcare provider. This is to eliminate
any possible medical conditions such as preterm rupture of membranes,
pregnancy-induced hypertension, preterm labor, persistent second- or
third-trimester bleeding, poor fetal growth, incompetent cervix or
multiple-birth pregnancy which may preclude a pregnant woman from
exercising. Women must also take care not to become overheated or
dehydrated while exercising. An increase in core body temperatures in
early pregnancy can cause fetal defects, and dehydration in late
pregnancy is associated with premature labor. This can be avoided by
drinking plenty of fluids and wearing loose, comfortable clothes. You
must wear a brassiere providing full support to the breasts and shoes
that provide cushioning for your foot or joints. A warm-up and
cool-down phase should be included in any exercise regime, with an
emphasis to gentle stretching to prevent muscle strain, muscle cramps
and joint injuries. Knee joints are more prone to injury because of
the pregnancy hormone relaxin, which softens ligaments and tendons.
Avoid exercises on your back after the first trimester or whenever
you feel dizzy, lightheaded or nauseated because the weight of your
uterus puts pressure on the vein responsible for returning blood from
the lower body to the heart.
If
you already had an exercise regimen prior to becoming pregnant, you
can probably still work out at the same level during pregnancy, as
long as your body is comfortable and your doctor gives his blessing.
Generally, extremely vigorous physical activity is not recommended
during pregnancy. This includes contact sports, such as football and
basketball; adventure sports, such as water skiing and scuba diving;
and sports that carry a high risk of trauma, such as horseback riding
and downhill skiing. The best way to gauge if you are overdoing the
exercise is if you
experience symptoms such as chest pains and vaginal bleeding or
uterine contractions. This is your cue to stop exercising immediately
and seek medical advice.
Many
hospitals and fitness centers are now offering exercise classes
especially for pregnant women, which allow participants not only the
opportunity to exercise but to be in the company of others like
themselves. This lets them share their aches and pains with someone
who really understands how they feel, therefore building the wide
support system which is important to women. The way you feel and the
way you look during pregnancy and as a new mother depend on how you
take care of yourself during pregnancy regarding diet and exercise.
By eating a sensible diet and by exercising on a regular basis, you
can maintain or improve your fitness and health during this time when
there are extra demands on your body.
