There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery. Show
Pregnancy Exercises: Safety, Benefits & GuidelinesOverall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to
remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise. What are the benefits of exercise during pregnancy?Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing
is to be active and get your blood flowing.
Guidelines for choosing an exercise during pregnancyIf you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to
use caution. Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise. You will probably want to avoid these types of exercises during pregnancy:
You may want to include these basic guidelines in planning exercise during pregnancy:
Please see this article for more information on exercise guidelines. Which exercises during pregnancy are beneficialBefore you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. It is also easy to fit into a busy schedule. Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight,
heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees. Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10. Body changes that affect exercise during pregnancyThere are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips. This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant. All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation. Want to Know More?
Compiled using information from the following sources: 1. Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc. https://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896 What are the guidelines for exercising when pregnant?Pregnant or postpartum women should do at least 150 minutes (for example, 30 minutes a day, five days a week) of moderate-intensity aerobic physical activity per week, such as brisk walking, during and after their pregnancy. It is best to spread this activity throughout the week.
How would a pregnant woman start an exercise program?Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints. Other good choices include swimming, low-impact aerobics and cycling on a stationary bike. Strength training is OK, too, as long as you stick to relatively low weights.
Which type of exercise is recommended for beginners who are pregnant?The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can be continued until birth.
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