Pregnancy and exercise
Benefits of exercise for pregnant ladies
There is a myth telling that pregnant ladies should not do any heavy activities and keep resting to prevent abortion. This is a wrong idea that some of us have in mind. Exercise is very important to keep healthy even if you are pregnant. As well as increasing your energy levels, gentle exercise can also help to reduce discomforts such as constipation, cramps and backache. You will feel more relax and strong to cope with everyday jobs. You will sleep better and reduce the stress. Other than keep you looking and feeling good, it also help in return back to your body shape post delivery. If you go to antenatal or aqua natal classes, you may meet other mums-to be, share experience and information with them. However, one thing to remember is it may help you to prepare for your labour. If you think you are not a sporty person and do not exercise that much at the moment, its best not to start a big new exercise regime during pregnancy without getting some advice from the experts. Any exercise you’re thinking of trying needs to be low-impact and gentle on you and your baby. You have to be more sensitive to yourself and your baby. You have to trust your body to tell you when is to take time off.
Some examples of recommended exercise for pregnant women
· Walking or light jogging
· Swimming
· Stationary cycling – once your “tummy” getting bigger, you might feel some difficulty of balancing. Extra caution should be taken.
· Dancing
· aqua natal exercise – it is aerobic kind of movement, however, it is design for mother-to be
· Yoga or pilates – this is a gentle exercise that concentrates more on breathing and stretching. It will improve on relaxation as well.
Exercise classes during pregnancy
If you do go to antenatal classes, it will be no problem because the instructor already knew that you are pregnant. However, if you follow other exercise classes, make sure they know that you are pregnant so they will advice you regarding the suitable exercise.
A few things to remember…
- Not to over do it. Anything that is too much or too little is not good.
- Wear sensible clothes, a sports bra and supportive footwear will do
- Drink plenty of water which is very important
- Watch your balance (pregnancy alters your centre of gravity. If you fall, it will cause more harm than good).
Contraindication for exercise during pregnancy
Not everybody is suitable for heavy exercise. It will be wise if you can check with your obstetrician or physician before performing any heavy physical activity.
- you have history of threatened miscarriage
- you have previous history of premature delivery
- you are at risk of premature labour
- your doctor tells you that you have a low lying placenta
- you experience per vaginal bleeding
- you have history of post partum haemorrhage
- you have problems with your lower back or hip joints
- you have a pre-existing medical condition that is contraindicated for some type of exercises such as high blood pressure or heart problem
- you have multiple pregnancy (twin, triplet, etc)
Exercise and activities to avoid during pregnancy
There are some limitations for pregnant women. Sports with a high potential for hard falls or ones where you might be thrown off-balance are not a good idea for pregnant women.
It may be wise to clear of these activities:
· Horse riding
· Skiing
· Heavy weight lifting
· Backpacking
· Scuba-diving
· High-impact sports, contact sports and activities involving heights
· Waterskiing
· Gymnastics
· Cycling – this might no be suitable if you are at 2nd or 3rd trimester
When to exercise after delivery
If you by any chance feel abdominal contraction or notice fresh vaginal bleeding, you may be doing too much; you should stop and take a rest. If the bleeding is a lot (or you are not sure) or persistent coming out, please pay a visit to your doctor as soon as possible to check for you pregnancy viability. You should do fetal kick chart at home and should go to hospital immediately if you think that there is decrease of fetal movement.
So, good luck!
Reference:
- http://www.dumex.com.my/pregnancy/nutrition_and_health/article/what_exercise_can_i_do
- http://www.babycentre.co.uk/pregnancy/fitness/exerciseguide/
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Such a great post coming from you. My sister, who’s a mother now benefit from this since she just got her kid born. Thanks so much!
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Hey!
Great post, it is good worning to the pregnant women, during their pregnant period ,doing excercise is more important to the infant and the women’s body shape after the birth.
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Great post, just one comment.
You don’t list running (as opposed to light jogging)in your list of activities to avoid during pregnancy (or at least late pregnancy). Any sport that makes you run should be avoided. Running is relatively high impact.
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You are absolutely right. It has been a myth that has survived for ages that pregnant women shouldn’t engage in any form of exercise, least they lose the pregnancy. Thanks for sharing this inspiring article.
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Speaking from experience (actually, my wife) a lot of walking helps. Low impact, good exercise and keeps you both in shape!
There is a myth telling that pregnant ladies should not do any heavy activities and keep resting to prevent abortion. This is a wrong idea that some of us have in mind. Exercise is very important to keep healthy even if you are pregnant.
Great… I m very impressed with the above blog. It was quiet interesting too. The blog was very enlightening, and in a way it really helped me gain some insight on this topic…….
this is a great post and even though I am not pregnant yet, it is great to know before hand what I should be doing when in that situation. thanks
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Nice work on this article. I am always interested in articles that pertain to fitness. Whether or not it is about a full blown work out or just something like a casual bicycle ride.
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Thank u, good post! =)…