.jpg)
SXC
Maintaining a healthy lifestyle throughout pregnancy is the most beneficial thing a woman can do, not only for her health, but for the health of her unborn baby. Babies born to women who eat a well balanced diet and exercise regularly throughout their pregnancy are less likely to be born prematurely, with low birth-weight, or with birth defects. Exercise during pregnancy can maintain a woman's muscle tone and build muscle, increase stamina which can help ease the labor and delivery process, and even help to lower the blood pressure of the fetus. Prenatal exercise can be an essential building block to a successful pregnancy, safe delivery, and healthy baby but be sure to consult with a doctor before beginning any exercise regimen.
- Jogging. While she should not compete with her pre-pregnancy pace, if a woman has been jogging regularly before her pregnancy it is safe to continue with regular jogs.
- Walking. Walking for 20 minutes a day three days per week will help to increase endurance and raise energy levels.
- Prenatal aerobics, yoga, or dance classes. These are specifically designed for pregnant woman and provide a safe cardiovascular workout.
- Swimming. Possibly the best choice for exercise while pregnant, swimming provides the opportunity to tone almost all muscles of the body while avoiding additional stress on the joints, and as an added benefit it can relieve pregnancy aches and pains.
Pregnant women should avoid exercises that involve balance, such as biking, skiing, and skating, since their center of gravity is constantly changing as their pregnancy progresses. Abdominal exercises that require laying flat on the back after the first trimester should be avoided because the uterus can press on the vein that returns blood from the lower body to the heart, which could restrict the flow of nutrients to the placenta. It is recommended that women who are pregnant keep their heart rate under 140 beats per minute and drink plenty of water to avoid overheating. Also, because the body produces the hormone relaxin, which lubricates the joints during pregnancy to make labor and delivery easier, the risk of injury during pregnancy can be increased. Deep muscle and joint movements should be avoided and special care should be taken when stretching during warm up and cool down periods since the range of motion is increased.
Comments
very interesting, Mary, glad to see that fitness fits into a healthy routine.
The recommendation of maintaining your heartrate under 140bpm is antiquated. You should consult with your health care provider.
There is great prenatal and postpartum fitness information listed on Holosfitness.com. The site has a wide array of fitness, exercise, and nutrition information, all of which is provided for free.
In 2002, ACOG, the American College of Obstetricians and Gynecologists, lifted the restriction that pregnant women limit their heart rates to 140 BPM. ACOG now advices pregnant women to use perceived exertion, and workout at a level that their perceive as "somewhat difficult."
Because the hormones of pregnancy relax and lengthen ligaments (which hold joints in proper alignment) jogging may become too stressful on the ankles and knees in the third trimester. Pregnant women with a history of ankle sprains are particularly vulnerable to re-injury.
With the recent studies illustrating the importance of exercise during and post pregnancy, this is welcomed information. Mom's physical activity is especially important for the benefit of the baby's health both present and future. Organizations like Stroller Strides are great for getting moms together to exercise. Nothing beats a group effort.
Thanks for the read!
Garry Edwards
Publisher, www.EveryDayStrollers.com
Got something to say?
Examiner.com is looking for writers, photographers, and videographers to join the fastest growing group of local insiders. If you are interested in growing your online rep apply to be an Examiner today!