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Exercising
During Pregnancy
Although you may not feel like running a marathon - especially
in the first 3 months of pregnancy - most women benefit
greatly from exercising throughout their pregnancy. But
during that time you'll need to make a few adjustments to
your normal exercise routine.
Discuss your exercise plans with your doctor or other health
care provider early on. The level of exercise recommended
will depend, in part, on your level of prepregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it - if complications don't limit your ability
to exercise throughout your pregnancy, exercise is a big
plus for both you and your baby. Exercise can help you:
Feel better - At a time when you wonder if this
strange body can possibly be yours, exercise can increase
your sense of being in control and boost your energy level.
Appropriate exercise can relieve backaches and improve your
posture by strengthening and toning muscles in your back,
butt, and thighs; reduce constipation by accelerating movement
in your intestines; and prevent wear and tear on your joints
(which become loosened during pregnancy by normal hormonal
changes) by activating the lubricating synovial fluid in
your joints. Exercise also releases endorphins, naturally
occurring chemicals in your brain that make you feel better.
It helps you look better, too, by increasing blood flow
to your skin and giving you a healthy glow. And if you have
trouble sleeping, there's no better cure than healthy exercise,
which can relieve the stress and anxiety that might make
you restless at night.
Prepare for birth - Strong muscles and a fit heart
can greatly ease labor and delivery. Gaining control over
your breathing can help you manage pain, and in the event
of a lengthy labor, increased endurance can be a real help.
Regain your prepregnancy body more quickly - You'll
gain less fat weight during your pregnancy if you continue
to exercise (assuming you exercised before becoming pregnant).
But don't expect or try to lose weight by exercising while
you're pregnant. For most women, the goal is to maintain
their fitness level throughout pregnancy.
What's a Safe Exercise Plan When You're Pregnant?
It depends on when you start and whether your pregnancy
is complicated. If you exercised regularly before becoming
pregnant, continue your program, with modifications as you
need them. If you weren't fit before you became pregnant,
don't give up! Begin slowly and build gradually as you become
stronger. Whatever your fitness level, you should talk to
your doctor about exercising while you're pregnant.
As you exercise, the key is to listen to your body's warnings.
Many women, for example, become dizzy early in their pregnancy,
and as the baby grows, their center of gravity changes.
So it may be easy for you to lose your balance, especially
in the last trimester. Your energy level may also vary greatly
from day to day. And as your baby grows and pushes up on
your lungs, you'll notice a decreased ability to breathe
in more air (and the oxygen it contains) when you exercise.
If your body says, "Stop!" - stop!
Discuss any concerns you have with your doctor. You may
need to limit your exercise if you have:
pregnancy-induced high blood pressure
early contractions
vaginal bleeding
premature rupture of your membranes, also known as your
water (the fluid in the amniotic sac around the fetus) breaking
early
What kind of exercise should you do? It depends on what
interests you. Many women enjoy dancing, swimming, water
aerobics, yoga, biking, or walking. Swimming is especially
appealing, as it gives you welcome buoyancy. Try for a combination
of cardio (aerobic), strength, and flexibility exercises,
and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace,
add hills, and add distance. If you're just starting, begin
with a moderately brisk pace for a mile, 3 days a week.
Add a couple of minutes every week, pick up the pace a bit,
and eventually add hills to your route. Whether you're a
pro or a novice, go slowly for the first 5 minutes to warm
up and use the last 5 minutes to cool down.
Pay attention to your body's signals, and stop when your
body indicates it's time. If you feel fatigue, dizziness,
heart palpitations (feel your heart pounding in your chest),
shortness of breath, or pain in your back or pelvis, your
body is saying it's had enough. And if you can't talk while
you're exercising, you're doing it too strenuously. Keep
your heart rate below 160 beats per minute.
It's not good for your baby if you become overheated, because
temperatures greater than 102.6 degrees Fahrenheit (39 degrees
Celsius) could cause problems with the developing fetus
- especially in the first trimester - potentially leading
to birth defects. So don't overdo exercise on hot days.
When the weather is hot, try to avoid exercising outside
during the hottest part of the day (from about 10 AM to
3 PM), or exercise in an air-conditioned place. Also, note
that swimming makes it more difficult for you to notice
your body heating up, because the water makes you feel cooler.
Article Source: KidsHealth.org
Article Author: N/A
Net Reference 106
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