Exercising During Pregnancy
If you're pregnant, you may be desperately concerned with weird cravings, frequent bathroom trips, and morning sickness. The last thing you're worried about is exercise, but there are some great reasons to be active during your pregnancy. Make your pregnancy easier with a little activity.
Some studies have suggested that exercise during pregnancy will help with an easier and shorter labor and birth, fewer labor complications and cesarean surgeries, fewer physical complaints, decreased pregnancy weight gain, a quicker recovery postpartum, a quicker return to your pre-pregnancy weight, not to mention a healthier feeling pregnancy.
During pregnancy, women can continue to exercise. It is even recommended that pregnant women need to be exercising 30 minutes a day most, if not all, days of the week. However, being pregnant means modifying your workouts just a bit. It is recommended to avoid exercising in the supine position after the first trimester. Most importantly, give your body (and your baby) enough food during the day to keep your energy up and stay well hydrated!
Cardio exercise is different when you're pregnant, depending on where you are in your pregnancy. During the first trimester, you might be experiencing the dreaded morning sickness. Start exercise when you're feeling better. For those of you lucky enough to sail through your first tri without morning sickness, this is the perfect time to either start a workout program or continue with the one you've been doing.
There are several exercises that you can do while pregnant, even if you were previously sedentary. These would generally be: walking, swimming, and specialized pregnancy aerobics. If you've already been exercising, modify your workout and decrease the intensity. Don't push yourself to the extreme. Your pulse rate should not be above 140 beats per minute at any time during your walk. If you don't have a heart rate monitor, use the 'talk test.' Make sure you can carry on a conversation without gasping for air. Don't forget to bring water with you and drink it often and try to avoid walking when it is extremely hot and humid outside. Comfort is everything (particularly during pregnancy) so wear loose-fitting clothing.
If you've been lifting weights, you can probably continue with your program, but you may have to lift lighter weights since you could strain your joints. When lifting, make sure that you don't hold your breath, ease up on the weights as you progress through your pregnancy and consider using machines during your last trimester. Also, try to avoid any jumping or jarring movements. Your main goal during pregnancy is to maintain your health, not make dramatic strength gains or muscle mass, so take it easy!
The key, as with any exercise in pregnancy, is to take it relatively easy and to listen to your body. When you're exercising, be constantly aware of how you feel. You should stop immediately if you experience dizziness, faintness, headaches, bleeding, pain or shortness of breath and call your doctor!
If you are not sure where to start, here are some great exercises that work well for many women.
1. Walking
Walking is a great form of exercise and can be modified for many fitness levels, including beginners. Other than a decent pair of walking shoes you don't need fancy equipment and it is a great workout for muscles and aerobic fitness. Many pregnant moms like to walk because the intensity is controlled by them and not someone else. Walking can also be maintained postpartum.
2. Yoga
In pregnancy the combined exercise and relaxation that yoga brings is a welcomed addition to your exercise routines. Many of pregnant mothers have used yoga poses in their childbirth classes and then enjoyed it so much that they continued doing it. You may take pregnancy specific classes or modify certain poses in pregnancy, as lead by your instructor. There are also DVDs available with pregnancy specific yoga poses available. Using yoga helps you to stretch and focus in pregnancy.
3. Pilates
Pilates is a very popular form of exercise. Women who were doing pilates prior to pregnancy are asking if they can continue to do Pilates now that they are pregnant and the answer is yes. Pilates can be modified for anyone and is also great postpartum. Since the core muscles are prime in Pilates and very used in pregnancy be sure to find an instructor who is qualified to work with pregnant women.
4. Swimming
Many mothers enjoy swimming in pregnancy. Not only does it help you stay cool in the warm months but it also provides near immediate relief of many aches and pains in pregnancy. The water is a known comfort in pregnancy because it helps relieve stress and strain on muscles that are being stretched and challenged in pregnancy. It also helps mom deal with the added weight her body is carrying by lightening her load while she is in the water.