Pregnancy is one of the most important phases of a woman’s life. It is very important to be careful; and maintain a proper diet and lead a healthy life during pregnancy. Carrying out a regular exercise routine throughout the nine months is important too. It helps keep both the expecting mother and unborn baby healthy. It also improves the mother’s posture and decreases discomfort. This article has several methods and suggestions for pregnant women’s exercise. The exercise routines should be of 30 to 45 minutes each day.
Who Should Not Exercise?
Expecting women who suffer from asthma heart disease or diabetes are not advised to exercise. Exercise may also be harmful for those with spotting, low placenta and weak cervix. Women with history of recurrent miscarriages, early labor and premature births should not exercise without prior consultation with doctor.
What Exercises Are Safe During Pregnancy?
If one exercises with caution and does not overdo it, almost all exercises are safe. Aerobics is one of the most common exercises that most women brace during pregnancy. Swimming, stationary cycling and brisk walking are considered safe exercises too. They are known to have a positive impact on full body and have less risk of being injured. Expecting women may choose to continue these until delivery. Activities like jogging, tennis and racquetball are productive too but might be risky as women face balance problem during pregnancy.
What Exercises Should Be Avoided During Pregnancy?
Like already mentioned above, there are not too many exercises that can prove dangerous if handled carefully. However, it is very important to avoid certain movements and activities during pregnancy. Pregnant women should never entangle in activities that require holding breathe, extensive, jumping, running and stretching. They should also avoid sports like football and basketball when they are likely to get hit by the ball. Activities like horse riding can be dangerous if the expecting woman falls. Also, women should not exercise in humid weather for safety reasons when expecting.
What Should an Exercise Program Consist of?
An ideal exercise routine for women would be that which strengthens and conditions the muscles.
It should always start with a 5 minute long warm up session and then a 5 minute stretching routine. It should consist of 15 minute of cardiovascular activity. Then, 5 to 10 minutes should be spared for aerobic activities. This activity should slow down towards the end. Finish the routine by gently stretching the body for a few minutes again. Wear comfortable clothes and bra during this routine. Wear proper shoes that are designed for such activities. To avoid injuries, you should exercise on a plain surface. Make sure you are in taking the right amount of calories for pregnant women. However, never eat heavy meals in the 60 minutes before exercise.
What Physical Changes May Affect My Ability to Exercise?
There are many changes that the body undergoes during pregnancy. One of the most important change is the growing baby and its increasing oxygen needs. Women also produce excess hormones during this time. This causes ligaments to stretch and increases risk factor for expecting mothers. The extra weight that the mothers put on is also an important factor to be considered. This weight is distributed unevenly and poses as a risk factor for the health of pregnant women. These changes create extra demands on the body. Exercise and other routines should be adjusted as necessary.
What Are the Warning Signs to Quit Exercising?
Pregnant women should stop exercising when they encounter chest, abdominal or pelvic pains. Nausea, colds and headaches are warnings too. Stop exercising immediately if you feel that the fetal movement has decreased of slowed down. If you are feeling short of breath, have vaginal bleeding or fluid discharge terminate the exercise routine. If you have difficulty walking it means you should not continue heavy physical activities.
How Soon Can I Exercise After Delivery?
After delivery, you should discuss with the doctor when it is safe to start exercising again. Most women are very excited about shredding baby fat and getting back in shape as soon as possible it is good to start slow. Follow the recommendations provided by the doctor in charge. It is considered safe to start practicing low impact activities 2 weeks after vaginal child delivery but the conditions vary from woman to woman.