SolveYourProblem Article Series: Pregnancy
Pregnancy: Everything You Need To Know

     

     

7 Ways to Exercise Thru Your Pregnancy
   

The idea of hitting the gym, or running the Boston marathon may not be on the top of you list of things to do while pregnant, however you can indeed benefit greatly by exercising through your pregnancy. Of course, it is always advisable that you consult your doctor prior to taking on any routine, just to be safe. Your pregnancy fitness level will be discussed before determining what and how much you can indeed do.

It is true that exercising during your pregnancy is a plus for both you and the baby, provided there are no complications. Many advantages include showing you that indeed this is your body, even though it does not seem so. It will boost energy levels, and youíre overall sense of awareness. Exercising releases a positive chemical call endorphin. It can straighten your posture, tone and strengthen muscles in your thighs and butt, as well as alleviate backaches. It can increase acceleration in your intestines to relieve constipation. During pregnancy hormonal changes loosen joints exercise will assist in preventing wear and tear on these joints. Exercise is also a great stress reliever, reducing anxiety can make you less restless, hence allow for a better sleep at night.

Exercise stimulates blood flow, giving way to a healthy glow, which in turn will make you look better, so you will feel better. The great thing about exercising is it will prep your body for birth, strengthening muscles and making your heart fit, with the control of your breathing you will in turn help with pain management. Setting up a routine of exercise will bring your pre-pregnant body back quicker, gaining less weight through the nine months of pregnancy. This is not a measure to lose weight during your pregnancy, as this is an unhealthy practice.

Is there a safe practice of exercise during pregnancy? This depends on any complications prior to your pregnancy. Continue your regime as you would, unless otherwise addressed by your doctor. Donít give up if you were not fit prior to pregnancy, start slowly and gradually build as your strength grows.

What exercise would be best for you? This all depends first and foremost on what your doctor recommends. Such activities could be fun and still healthy.

  • Dancing
  • Swimming
  • Water aerobics
  • Yoga
  • Pilates
  • Biking
  • Walking

All of these activities are fun and appealing to many women pregnant or not. Of all these exercises walking would be the least stressful, and easiest on your body. Start easy and gradually step it up if you desire. Make time and properly warm up and cool down before and after exercising. You must always remember to listen to your body; it knows best what is too much. As your center of gravity changes and the baby is growing, some women get dizzy in the beginning of their pregnancy, losing your balance is easy, and you do not want to fall. As the baby grows your energy levels will rise and fall, as your organs are being pushed on, you will find shortness of breath. This is a time to stop and rest.

If you are feeling any of these symptoms:

  • Fatigue
  • Dizziness
  • Heart palpitations
  • Shortness of breath
  • Pain in your back or pelvis

These are signs that your body is screaming STOP!

Also, you must be aware of overheating temps greater than 102.6 degrees Fahrenheit. It could very easily cause problems with the fetus The first trimester is most critical as it could lead to birth defects. Try to avoid exercising outside on hot days.

Are there exercises that are not good for pregnancy? The answer is yes; women should avoid weight lifting, sit-ups, and push-ups after the first trimester. The blood flow to the kidneys and uterus when lifting is involved. Activities that include:

  • Bouncing
  • Jarring
  • Leaping
  • A sudden change of direction
  • A risk of abdominal injury

These should be avoided unless your doctor tells you otherwise. For obvious reason the activities including contact sports, downhill skiing, scuba diving, and horseback riding should not be done when pregnant.

The debate on aerobics is lengthy one, as some doctors believe it is not a good idea, due to the changing center of gravity. Some say it is ok, as long as you limit your steps to a lower height than normally taken. If for any reason you experience any of these symptoms it would be advisable to seek medical attention:

  • Vaginal bleeding
  • Unusual pain
  • Dizziness or lightheadedness
  • Unusual shortness of breath
  • Racing heartbeat or chest pain
  • Fluid leaking from your vagina
  • Uterine contractions

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