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Exercising
It is very important to stay active and exercise regularly during your pregnancy. Exercising during pregnancy will help you be in great shape, but more importantly will help in the development of your baby as well. Studies have shown that exercises during pregnancy and a fitter body are more likely to help you go through the long intensive hours of labor. So, you better stay fit and have a healthy pregnancy!
Exercising Safely
You need to be very cautious when exercising during your pregnancy. This doesn't mean you have to exercise less, but you need to be sure to know and understand your body limits. Even though exercising during your pregnancy is beneficial, still there are certain risks involved that may be taken in consideration. Just to be safe be sure to check in with your doctor or midwife to ensure that you are able to exercise during pregnancy.
In addition, once you have your physician’s approval, try to keep them updated with how you are doing. But if you are experiencing fatigue or pain while you are exercising during your pregnancy, be sure to let them know as soon as possible. It's very important to be cautious while exercising, and if you're in doubt, not sure of what you are doing, check in with your physician. Another very important fact to remember is that exercising while pregnant does not mean you have to improve your physical fitness, but rather maintain your physical condition. When choosing an exercise to do, be sure to consider ones that involve a partner for helping you and sharing this moment. But mostly, pick pregnancy exercises that you enjoy, as that will help you to stay motivated to exercise during your pregnancy. Also, be aware to stay away from exercises where you might be in risk of falling, losing your balance or getting hit in the abdomen, as these might increase the chance of something go wrong during your pregnancy.
A good pregnancy workout is when you find an exercise that you enjoy and fits into your schedule. Once you start to feel the benefits of exercising, you'll want to exercise regularly. But keep always in mind that the best resource for exercise will be your healthcare provider. There are two important stages of exercising, warming up and cooling down. Even when exercising as just walking, these will help you to avoid and prevent muscle soreness and stiffness. Try to include 5 to 15 minute sessions of warming up and cooling down while you are exercising.
The best warm up activity is when you keep at a low-intensity, rhythmic activity, such as walking, or riding a stationary bike. Follow that up with slow, controlled stretches, before proceeding with a higher level of activity. A gentle cool down is also important as you exercise during pregnancy. In order to have an effective cool down, stretch each muscle, one at a time. Gentle toning pregnancy exercises are safe if you keep them to a moderate level. You might also try to include relaxation or deep-breathing exercises as well.
Moreover, the best way to decide how much and how often you should exercise during your pregnancy is to follow the FITT principle - Frequency, Intensity, Time and Type.
Frequency - According to the American College of Obstetricians and Gynecologists, pregnant women should not exercise for longer than 30 minutes three times a week. Even though you may feel good, and may want to keep going, your pregnant body can only handle so much.
Intensity - Throughout your pregnancy, you should aim to exercise moderately. Again, the idea is not to improve your physical fitness, but rather maintain. Overtraining can be damaging to your body, as well as your baby's. Learn how to take your pulse, and do not exceed 15 to 20 beats per minute more than normal. If you find it difficult to talk while you are exercising, you might be exercising too heavily.
Time - you should begin your exercising in short workouts. Pushing your body quickly might result in soreness of the muscles, as well as exhaustion. During the first few weeks of your pregnancy, you should exercise no more than 15 minute sessions. Once you feel comfortable with that duration, exercising for up to 30 minutes should bring you great benefits. However this time increase shouldn't occur until you are into your second trimester. It is important that you listen to your body when exercising during pregnancy. If you find yourself tired and sore after a workout, cut back until you can feel comfortable again.
Type - Whether you prefer to exercise during your pregnancy alone, or with a friend or group of friends, it's important to decide which type of activity you will perform. Some pregnant women find activities such as swimming, walking, stair-climbing, stationary cycling, special prenatal aerobics and aquatic classes very helpful. Some of these activities such as walking and swimming can be done in moderation even up until the day you deliver.
But once again, if you are experiencing any strange feeling or unusual change in your body, you may stop exercising. There are a few signs below that you should pay attention, and perhaps stop you exercises.
- Bloody discharge or any gush of fluid from the vagina
- Unexplained pain in the abdomen
- Persistent headaches, changes in vision, faintness or dizziness
- Marked fatigue, heart palpitations or chest pains
- Sudden swelling of ankles, face or your hands
Pregnancy is also a great time to learn some relaxation techniques. Learning how to relax will allow for a less-stressful pregnancy, and specially help in your labor and delivery. There are a few ways to help yourself relax during your pregnancy, including:
- Tightening your knees and thigh muscles, and them allowing them to relax.
- Stretching your toes, feeling the tension, and then gentling relaxing and wiggling them.
- Dimming the lights, sitting in a comfortable chair, and softly breathing in and breathing out.
- Spend a few minutes trying to understand how your pregnant body is feeling, and focus on areas that might feel tense.
- Ask your spouse or partner to gently massage your back or feet. Have them focus on the areas you have identified as feeling tense.
Remember, the best way to ensure a safe delivery, is to exercise during your pregnancy, and to avoid stress!
Courtesy of Pregnancyetc.com ( www.pregnancyetc.com)
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