Exercise during Pregnancy

Exercise during pregnancy is important to keep the health of the mother and child in good state. It’s only fair that pregnant women wouldn’t feel like running a marathon however there could be great amount of benefits gained from following a proper exercise plan during pregnancy. It is important to come up with an exercise plan that is suitable for one’s body by consulting the physician. The amount of exercise recommended by one’s doctor would depend upon a woman’s pre-pregnancy fitness.

Benefits from Exercise during pregnancy

There is no doubt that exercising is going to be a huge plus for both the child and the mother if no complications limit a woman’s ability to work out the exercise plan throughout the period of pregnancy. Explained below are some of the benefits of exercising while being pregnant.

1) Pregnancy is a time in woman’s life where she looks at her body and wonders if that strange body belongs to her. Exercise can boost up one’s energy level at such times. Exercising during pregnancy does not only make one feel better by helping to release endorphins (chemicals that occur naturally in the brain) but they also perform the following functions:

  • It strengthens and tones the muscles of the thighs and back, thereby relieving any backache and improving one’s posture.
  • It accelerates the movements of the intestines and reduces the probability of constipation.
  • Helps is having a good sleep by relieving anxiety and stress that might be causing restlessness in the night.

2) By increasing the flow of blood to the skin, it gives a healthy glow to one’s face.

3) Apart from increasing one’s external beauty exercise during pregnancy also strengthens the muscles and keeps the heart fit that would make the delivery an easy process. In order to control pain during labor, it is important to gain control over breathing and in case of a lengthy labor, increased stamina could help greatly.

4) Many women are worried about the weight gain during pregnancy, in order to keep the extra weight at bay, it is important to exercise regularly. At the same time it is important not to stress oneself too much be working out for long hours as this could be dangerous for the baby. The main goal should be to remain fit during the course of pregnancy.

A Safe Plan during Pregnancy

Many women might wonder what a safe exercise plan while being pregnant could be. It depends a lot on when a woman begins to exercise. If a woman had been exercising regularly prior to pregnancy, then it is wise to continue by adding few modifications after consulting the doctor.

If a person wasn’t fit prior to pregnancy then it’s not too late to start. It would be appropriate o begin slowly and build up gradually. However one might have to limit the exercise if one has:

  • Early contractions
  • Pregnancy induced high blood pressure
  • Vaginal bleeding
  • Premature membrane rupture

Exercises during pregnancy to Avoid

Most experts recommend pregnant women to avoid exercises that involve lying flat on back after the first trimester. Unless instructed by the doctor it is also necessary to avoid exercises that include:

1) Leaping
2) Bouncing
3) Jarring
4) Any exercise with a risk of abdominal injury
5) Any exercise involving sudden change in direction.

One definitely has to avoid contact sports, scuba diving, horseback riding and downhill skiing during pregnancy as they pose a risk of injury. Step aerobics are recommended by some doctors if one can lower the height of steps as the pregnancy progresses while others caution pregnant women against it due to the fact that change in center of gravity might cause a fall. However if one chooses to do aerobics then it is advised not to carry it out to the point of exhaustion.

Also it is necessary to check with the doctor if any of the following signs are experienced during the process of exercise during pregnancy:

  • unusual shortness of breath
  • vaginal bleeding
  • unusual pain
  • racing heartbeat or chest pain
  • fluid leaking from your vagina
  • dizziness or lightheadedness

Getting Started with Exercise during Pregnancy

The first should always be to talk to one’s doctor regarding the exercise plan once its done follow the given steps:

  • Begin slowly. Even exercising 5 minutes per day if one has been inactive is a good sign. Add 5 minutes gradually each day until 30 minutes in reached.
  • It is important to dress in loose fitting clothes and wear supportive bras to protect the breast.
  • Abundant intake of water to avoid overheating and dehydration is important
  • It’s alright to skip exercise during times of sickness.
  • Above all its important to listen to one’s body.