Exercise During Pregnancy
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Exercise during pregnancy is a great way to stay in shape and prepare for labor and delivery. It can also help ease or prevent discomfort, boost your energy level and improve your overall health.
I weighed 107 pounds at the time of conception and wore a size 5 Petite in dress. I thought the best thing for me to do was just take it easy. I did not exercise. I did not even notice all the extra pounds I had put on. At time of delivery, I pulled down some of those size 5 dresses to take to the hospital for wearing home after the baby was born. I was shocked to find my arms could no longer fit into sleeves of those dresses (of course the rest of my body would not fit), but I decided to try on a sleeve, and what a shock it was to see how much bigger my arms were.
Being in good shape may even shorten labor and speed recovery. Both of these times for me were extra long and hard. I really think it was due a lot to my inactivity. In fact, at 19 years old, I almost died and the baby was in danger as well. You would think that after a childhood filled with activity that I would continue activity, but I was misinformed and thought inactivity, take it easy now was the way to go during pregnancy. This was a big, big mistake and I paid for it dearly. Fortunately I survived and so did the baby, but labor was extra long, delivery was extra hard and recovery time was over one year. I truly did not want to go through that ordeal again. Looking back, I think it was mostly due to inactivity.
Always check with your doctor before exercising during pregnancy. Exercise is generally good for both mother and baby. You will just need to proceed with caution especially if you have any of the following medical conditions:
Diabetes
High blood pressure
Heart disease
Placenta previa (a problem with the placenta that can cause excessive bleeding before or during delivery)
The American College of Obstetricians and Gynecologists recommends at least 30 minutes of moderate exercise on most, if not all, days of the week. Even shorter or less frequent workouts can help you stay in shape and prepare for labor.
Walking is a great exercise. Other good choices during pregnancy are swimming, cycling and a stationary bike. You should avoid contact sports, scuba diving, exercises that require you to lie flat on your back and activities that may lead to falls or abdominal injuries.
If you have an established workout routine before pregnancy you can probably continue to work out at the same level while you are pregnant.
Stretching is important before and after each workout. Drink plenty of fluids and avoid overheating. Never exercise to the point of exhaustion.
Review some of the following ways to keep you motivated:
Start small
Find a partner
Use a headset
Try a class
Give yourself rest when needed
Always stay in tune with your body. Sometimes the stresses of pregnancy are overwhelming. If you experience any of the following signs or symptoms while you are exercising, stop what you are doing. If you do not recover quickly, contact your health care provider.
Blurred vision
Dizziness
Nausea
Fatigue
Shortness of breath
Headaches
Chest pain
Abdominal pain
And remember, regular exercise can help you cope with the challenges of pregnancy, labor, and delivery and after the baby arrives.
Source: Mayo Clinic
Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.
This article is FREE to publish with the resource box. Article written 2-2007.
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