EXERCISE DURING PREGNANCY
This will give you some information on which muscle groups you should concentrate on when you exercise. Tips for exercising during pregnancy are also offered, as are exercises that you are allowed to do, and advice about when you should stop exercising.
WHEN SHOULD I START EXERCISING?
Childbirth is among the most physically stressful challenges a woman ever faces. Regular exercise during pregnancy will:
- strengthen the muscles need for labor and delivery
- improve your posture
- lessen some of the discomforts of pregnancy
- help you feel less tired
Exercise in preparation for pregnancy and childbirth should begin when you are planning to get pregnant. The sooner you begin exercising, the better you will feel. A common mistake many women make is not starting to exercise until the last 3 months of pregnancy when they start taking childbirth classes.
Before you begin an exercise program, discuss it with your health care provider. Make sure you follow his or her advice on an exercise program that is appropriate for you. If you are experiencing problems with your pregnancy, you should not exercise. Exercise can affect the amount of oxygen available to your baby. A baby that already has problems getting enough oxygen may not tolerate even light exercise by the mother.
WHICH MUSCLE GROUPS ARE MOST IMPORTANT TO EXERCISE?
In addition to your heart, the three muscle groups that you should concentrate on during pregnancy are the back, pelvis, and abdomen.
- Strengthening your abdominal muscles will make it easier to support the increasing weight of your baby
- Strengthening pelvic muscles will permit your vagina to widen more easily during childbirth. This will also help prevent urinary problems (leaking urine when you sneeze or cough) after delivery
- Strengthening your back muscles and doing exercises to improve your posture will minimize the strain of pregnancy on your lower back. It will help prevent discomfort caused by poor posture
WHAT KINDS OF EXERCISE CAN I DO?
Many old ideas about strenuous exercise during pregnancy have been disproved in recent years. The type and intensity of sports and exercise you participate in during pregnancy depend on your health and on how active you were before you became pregnant. This is probably not a good time to take up a new strenuous sport. If you were active before you became pregnant, however, there is no reason you cannot continue, within reason
WALKING - if you did not do any exercise before becoming pregnant, walking is a good way to begin an exercise program
TENNIS - if you are an active tennis player, you can probably continue to play unless you have special problems or feel unusually tired, just be aware of your change in balance and how it affects rapid movement
JOGGING - if you jog, you probably can continue as long as you feel comfortable jogging; avoid becoming overheated, and stop if you feel uncomfortable or unusually tired; also, drink plenty of water
SWIMMING - if you are a swimmer, you can continue to swim, the water supports your weight while you tone and strengthen your muscles; scuba diving is not advised
GOLF AND BOWLING - these are both good forms of recreation, you will have to adjust to your your larger abdomen and be aware of your balance
SNOW SKIING, WATER SKIING, SURFING - these sports can be dangerous because you may hit the ground at great force; talk to your health care provider before participating in these activities
CLIMBING, HIKING, SKIING(over 10,000 ft) - elevations above 10,000 feet can deprive you and your baby of oxygen, possibly causing premature labor
GUIDELINES FOR EXERCISE DURING PREGNANCY
- warming up and cooling down are very important, start slowly and build up to more demanding exercises, toward the end of a session, gradually slow down your pace, try working back through the exercises in the reverse order
- regular exercise (at least three times per week) is better for you than spurts of exercise followed by periods of inactivity
- check your pulse during peak activity and slow down if your heart rate is faster than a target range set by your health care provider, do not exceed 140 beats per minute, exercise that is too strenuous may speed the baby's heartbeat to a dangerous level, if you are able to carry on a conversation comfortably while exercising, your heart rate is probably with the recommended limits
- do not try to do too much, remember that the extra weight you are carrying will make you work harder as you exercise; stop immediately if you are tired, dizzy, or short of breath
- drink water before, during, and after exercise to prevent dehydration
- do not participate in sports or exercise in which you might fall or be bumped
- be very careful with your back; avoid positions and exercises that increase the bend in your back, as this puts extra stress on the stretched abdominal muscles and may compress spinal joints; deep knee bends, full situps, double leg raises, and straight leg toe touches may injure the tissues that connect your back joints and legs
- do not get overheated, avoid outdoor exercise in hot, humid weather; also, avoid hot tubs, whirlpools, and saunas
- do not exercise if you have an illness with a temperature of 100 degrees (37.8 degrees C) or higher
- avoid jerky, bouncy, or high impact motions that require jarring or rapid changes in direction, these may cause back, abdominal, pelvic, and leg pain, and could also cause you to lose your balance
- wear a well-fitting support bra to protect your enlarged breasts
Make exercise a part of your daily life. Daily tasks can double as exercise sessions if you do the following:
- tighten your abdominal muscles when you are standing or sitting
- squat when you lift anything, whether it is light or heavy
- rotate your feet and ankles anytime your feet are elevated
- check your posture each time you pass a mirror
WHEN SHOULD I STOP EXERCISING?
You should stop exercising and call your health care provider if you have any unusual symptoms, such as:
- pain, including pelvic pain
- bleeding
- faintness
- irregular heartbeat (skipped beats or very rapid beats)
- difficulty walking
Remember that it is very important to discuss your plans for exercise with your health care provider. If you are experiencing problems with yoru pregnancy, exercise is not advised. Talk to your health care provider if you have any questions.
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