How To Exercise During And After Pregnancy
When you’re pregnant, it’s vital that you take care of yourself. This can sometimes mean forgoing your days of rock climbing or hula-hooping and getting to the gym instead. Find out in this article how best to maintain a regular routine while also taking care of your health.
Exercise During Pregnancy
If you are pregnant, your physician is likely to advise you to increase your physical activity. However, this isn’t always easy to do. In fact, many pregnant women find that it’s difficult to stick to a regular exercise routine because of all of the other things they have to worry about. That’s where exercise during pregnancy comes in.
Exercising during pregnancy can not only improve your overall health, but also help you manage your weight and keep your growing baby healthy. While there are a few specific exercises that are recommended during pregnancy, the most important thing is to find something that you enjoy and will stick with. Here are some tips for exercising during pregnancy:
-Start slowly by doing gentle stretches before you start any type of workout. Pregnant women should avoid anything that feels too vigorous.
-Find a fitness class or club near you that offers prenatal care, as this might be more comfortable for you and provide more support. Many gyms offer modified classes during the second and third trimesters of pregnancy, if needed.
-Don’t overdo it! Even moderate exercise has benefits for pregnant women, including reducing morning sickness and gaining stronger muscles and better control over your body. Talk to your doctor or nurse practitioner before starting any exercise program, though.-Many fitness classes are designed to start with modified exercise then progress towards more vigorous exercise. This might sound foreign, but it’s the best way to maintain safety and a comfortable range of motion in your joints during pregnancy.-You might feel anxious at first about being able to do a routine for more that 20 minutes, so it may help to remind yourself that healthy habits are easier to keep as time goes on.
Exercise can also provide mental health benefits during pregnancy: from relieving stress, improving mood and adding an extra boost of endorphins (our natural ‘feel good’ chemicals), allowing you to get through pregnancy with mental clarity and ease.- You might find that you are likely to gain or lose weight. If this is the case, familiarise yourself with your BMI (body mass index) as outlined in our General I&D exercise recommendations and discuss modifications with your physiotherapist Gail Dreaper at East Foote Medical Physiotherapy The information on National Fitness is general health advice only. Always consult a medical doctor regarding any medical condition you may be suffering from before starting a physical fitness program.
Exercises to Avoid During Pregnancy
There are many different exercises that can be done to stay healthy during pregnancy. However, it is important to be aware of the exercises that should be avoided because they can cause problems for the mother and baby. Here are five exercises that should be avoided during pregnancy:
1. Prenatal Pilates: This type of Pilates class often includes stretching and moves that could put pressure on the spine or pelvis. It’s not recommended for pregnant women due to the risk ofmiscarriage or spinal injury.
2. Running: Unfortunately, running is one of the most common types of exercise among pregnant women. However, running can put a lot of pressure on the pelvic area and could increase the chances of labor complications like preterm labor or C-section.
3. Using heavy weights: Adding too much muscle mass while pregnant can lead to lower back pain, swelling in the legs, and delivery complications likeforceps or c-section. Instead, focus on cardiovascular exercise such as running, biking, or step aerobics.
4. Sharp motions: Exercises that involve sharp motions – such as dancing – can also put strain on your body during pregnancy. Avoid these types of workouts if
Fueling Your Body with the Best Foods on a Pre and Postnatal Diet
What follows below is a list of nutrients your body needs to be healthy during and after pregnancy. Although each woman’s nutritional needs are unique, the general principles remain the same: eat plenty of fresh fruits and vegetables, whole grains, low-fat dairy, and protein. Heavy exercise is not recommended during pregnancy because it can bring on premature labor. However, moderate exercise can be beneficial in helping to decrease stress, maintain circulation and gain weight evenly during your pregnancy.
Safety Issues When Your Baby is Born
It’s not too late to start your prenatal workout routine, but be aware of factors that can make exercising during pregnancy unsafe. According to the Centers for Disease Control and Prevention (CDC), almost half (46.5%) of pregnant women do not reach the recommended amounts of physical activity. This lack of exercise puts both mother and baby at risk for a number of health issues, including preterm birth, low birth weight, gestational diabetes, and infant obesity.
Take note of these safety guidelines when exercising during pregnancy:
-TREAT EVERY EXERCISE AS IF YOUR BABY WAS AT RISK. Always listen to your body and avoid any activity that makes you feel uncomfortable or sore. If you experience any pain during or after an exercise routine, stop immediately and consult with your doctor.
– USE A MEDICALCHECKLIST . Make sure to consult with your doctor before beginning any new exercise routine, especially if you are pregnant or have personal health concerns like high blood pressure or preexisting conditions. Use a medical checklist to document your current physical health and fitness level before starting an exercise program.
– CONSULT WITH A P EDIATRICIAN If you are a first-time parent and struggle with maintaining enough energy for your baby to stay healthy, consult with your pediatrician about prenatal exercise programs. Ask your pediatrician to explain how certain types of exercise will affect baby during pregnancy and after birth and how you can plan a safe workout routine that includes stretching, showering, breastfeeding and adequate rest.- GET SWIMMING EXPERIENCE Swimming is an economic activity among many women in urban areas of the world because swim teachers usually receive their salaries (in some cases up to $30 per week) by offering baby swimming lessons during the week. Although swimming isn’t going to give you the same amount of strength in pregnancy that you had before, it helps to have a positive water connection early in life, and of course it’s great for the baby. An inside-out belly breath can be stapled with a breast compress to keep from getting too loose. Pregnant moms will do just fine if they swim as long as their also hydrate herself well. Always bring your own safety gear and don’t forget goggles (ink stains on eyebrows don’t make for a good swimmer).
