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Article of the Day :
3rd October, 2006
Best
exercises
and there benefits during pregnancy
Pregnancy is not the confinement that the relics of the
Victorian era will have women believe. It is a cause for
celebration, not hibernation!
Exercise has become a vital part of many women's lives.
However, theoretic concerns have been raised about the safety
of some forms of exercise during pregnancy. For pregnant women
exercise has added benefits. It has
been accepted for some time that the general health of a
mother during pregnancy is of profound importance to the
development of her baby. Unless problems restrict activity, it
is advised to maintain your pre-pregnancy exercise levels.
There have been no studies in humans that have shown problems
in developing embryos caused by moderate exercise.
Check with your doctor before starting:
It's
best to check with your doctor before starting any exercise
program. You may have a medical condition that would make
exercise harmful to you or your baby. If your doctor approves,
you can start exercising at a level that does not cause pain,
shortness of breath or excessive tiredness. You may then
slowly increase your activity.
Consider Past Exercise Routines:
Before you choose an activity to do, take into consideration
how much exercise you have done in the past. Did you work out
a lot or were you more of a couch potato? If you haven’t
exercised in years, then you should definitely start out
slowly. Begin with just five minutes a day of slow walking.
Gradually work up to 30 minutes, adding five minutes of
exercise each week. If you are used to exercising, it is still
important to take things relatively slow. Your body may not be
use to the extra weight it’s holding or the amount of energy
you now require to get moving.
Exercise is not only tolerated, it can prevent potentially
serious complications, such as high blood pressure that can
lead to pre-eclampsia. Exercise during pregnancy may also
prevent some of the aches and pains associated with carrying
extra weight and the changes in gait.
Women who exercise throughout their pregnancy are afforded the
following benefits:
-
Reduces
backaches, constipation, bloating, and swelling
-
Increases energy and stamina
-
Lifts
your spirits and balances your mood
-
Improves posture
-
Helps
build better muscle tone and strength
-
Promotes better sleep
-
Gives
you a sense of control and self-confidence
-
Provides you with time for yourself to do something for
yourself
-
Gives
you the opportunity to do some socializing. A pregnancy
exercise class is a great way to befriend other pregnant
women.
In
addition to keeping you fit and healthy now, regular activity
during pregnancy also helps improve your ability to cope with
the rigors of labor. And after baby is born, it is easier for
you to get back in shape if you've been staying fit all along.
While moderate and pregnancy-safe exercises are good for you,
it's not advisable that you exercise for weight-loss purposes
during pregnancy.
Best Exercises for Pregnant Women
1. Aerobic Exercise : The most comfortable exercises
are those that don't require your body to bear extra weight.
Aerobic exercise involves rhythmic, repetitive activities that
demand increased oxygen to the muscles. Aerobics include
walking, jogging, bicycling, and swimming. This type of
exercise stimulates the heart, lungs and muscles causing
overall body changes. It allows your body to process and
utilize oxygen and improves circulation. Your muscle tone and
strength increases, which will help relieve backache,
constipation and make you better able to cope with a lengthy
labor. An added benefit to aerobic exercise is that it may
help control blood sugar, lessen fatigue and promote good
sleep.
The bottom line is that aerobic exercise will impart a feeling
of well-being and confidence, while heightening your ability
to cope with the physical and emotional challenges of
childbearing. Try the following low impact aerobic exercises:
-
Swimming or water workouts
-
Stationary cycling
-
Walking
or step machine
-
Low-impact aerobics
2. Weight Training
: Although weight training will increase your muscle tone, it
is important to avoid heavy weights. This is because heavy
weights often involve increasing pressure in your body and
holding your breath, which may compromise blood flow to the
uterus. If you feel the need to do weight training, be sure to
use very light weights with multiple repetitions.
3. Yoga
: The benefit of
yoga
is that it emphasizes breathing, relaxation, posture and body
awareness, all of which make you better prepared to deal with
the challenges of pregnancy and birth. You should make sure to
choose a yoga program that is specifically designed for the
pregnant woman, since some traditional positions are not
appropriate and need to be modified. In addition to the
psychological benefits of decreased tension and anxiety, yoga
can build strength, increase endurance, improve posture and
alignment, and reduce pregnancy aches and pains.
4. Pilates
: Pilates is fast becoming the exercise of choice for pregnant
women. It increases tone, strength and improves flexibility.
As some Pilates moves are not recommended for pregnant women,
be sure to join a prenatal Pilates class.
Warning Signs to Stop Exercising
Stop the activity and seek medical attention if any of the
following symptoms occur during exercise:
-
blood
or fluid coming from your vagina
-
sudden or severe abdominal or vaginal pain
-
contractions that go on for 30 minutes after you stop
exercising
-
chest pain
-
shortness of breath
-
headache that is severe or won't go away
-
dizziness
-
dim
or blurry vision
Details
about Fitness Trainer Courses offered by GFFI
For
Today's Article - Top Referred Websites
http://www.kidshealth.org/parent/nutrition_fit/fitness/exercising_pregnancy.html
http://www.pregnancy-info.net/pregnancyexercise.html
http://health.discovery.com/centers/pregnancy/americanbaby/exercisebenefits.html
http://www.epigee.org/pregnancy/exercise.html
http://www.aafp.org/afp/980415ap/wang.html
Details
about Fitness Trainer Courses offered by GFFI
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