If you've come to this article, it's more than likely you or a loved one will be expecting a baby. Exercise should not be out of your regimen. Exercising while pregnant was always looked down upon in the past. Still to this day, my pregnant clients will get evil stares from older women in the gym. Don't let these looks turn you away from exercise. You'll only be helping your baby. Exercise isn't just for athletes.
It is recommended to exercise while pregnant as long as you're healthy and your doctor approves it. Exercising while pregnant has many benefits such as:
- feeling better physically and emotionally
- prevents excess weight gain, allowing you to get to your pre-pregnancy weight much easier
- builds stronger muscles, bones, and joints which helps when carrying the extra person
- helps prevent gestational diabetes
- relieves stress
- builds stamina needed for labor
Pregnant women who have been involved in an exercise program can continue with their regular exercise programs, providing they have no health problems. If you haven't been involved in an exercise program, now is a good time to start. The exercise regimen will be easier during pregnancy so it will be a good transition to full effort exercise after the arrival of the baby. Exercise can fatigue a pregnant women more easily. This is common even early in pregnancy.
Make sure to eat properly and get enough fluids while pregnant with an exercise regimen or not. You should be eating small meals throughout the day. A sedentary pregnant women requires around 3,000 calories per day after the first trimester. Her caloric requirements will be higher if she is active. You have to eat more to supply the baby. Exercise will cause you to require even more calories.
There are precautions when exercising while pregnancy. Exercise intensity should never be higher than it was before becoming pregnant. Yoga, walking, the stationary bike, and aquatic exercises are all great ways to exercise while pregnant. A low impact aerobics class is also very beneficial. Stay away from any form of exercise that causes changes in weight-distribution, balance, or coordination. An example of this is outdoor biking. You don't want to increase your risk of falling while pregnant. First and foremost think of the baby. Exercise done properly is always best.
The American College of Sports Medicine recommends:
- Stay well hydrated before, during, and after exercise
- During the first trimester especially, avoid heat and humidity. This is when the fetus is undergoing its most important growth.
- Avoid heavy lifting
- Stop exercise if you're feeling fatigued
You want to be able to hold a normal conversation during cardio. Any more intense than this is too much. I also recommend sitting while lifting. If you stand, blood can pool in your legs and cause dizziness. Also avoid lying flat on your back or stomach after the first trimester. By lying down, you can restrict the blood flow to the uterus and endanger the baby. Exercise the recommended way and you won't have to worry about these conditions.
Here are some warning signs to keep in mind when exercising while pregnant. If you experience any of these, stop exercising:
- pain in lower pack or pelvic region
- excessive fatigue
- dizziness
- shortness of breath
- vaginal bleeding
- difficulty walking
- contractions
- decreased fetal movement
- rapid heart rate at rest
Once again, Congratulations! Now get to work and stay fit. Remember, before beginning any exercise program, especially while pregnant, consult a physician first. Stay tuned for an upcoming article on a pregnancy routine!
There are many more important aspects of health to consider while being pregnant. Take a look at this article about the link between sleep and health. You can find even more articles at Go Healthy Fitness.
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