It is a common misconception for most women that they need to rest during pregnancy and not exercise. but this is not always true. pregnant women need to exercise to stay fit ,maintain a healthy pregnancy, and prepare for delivery. by exercise we mean at least 30 minutes of activity ,most days of the week.
What are the benefits of exercise?
- Decreases or prevents your back pain.
- Improves your bloating and constipation.
- Increases your energy level.
- Improves your muscle strength.
- Prevents excess weight gain.
- Decreases your risk for diabetes during pregnancy (gestational diabetes).
- Helps you sleep better.
What do I need to do before exercising?
Before you start to exercise, you should talk to your doctor. you need to make sure you do not have any health condition that would limit your activity.
Avoid exercising during pregnancy if you have any of the following conditions:- Risk factors for preterm delivery.
- Preterm labor.
- Premature rupture of membranes.
- Vaginal bleeding.
- High blood pressure.
- Heart disease.
- Cervical insufficiency or cerclage.
- Being pregnant with twins or triplets.
- Placenta previa after 26 weeks of pregnancy.
How does pregnancy affect my ability to exercise?
Your growing belly shifts your center of gravity.
It also adds to your joints, ligaments, and muscles. Your body will have to work harder and you might easily lose balance and fall down in addition ,some pregnancy hormones can make your ligaments more relaxed. It makes your joints more mobile and increases your risk of injury. this does not mean that you should not exercise: it means that you have to be cautious during exercise.What are the safe exercises during pregnancy?
In general ,most exercises are safe during pregnancy, especially if you used to do them before becoming pregnant. the most important things is to feet comfortable while exercising and to have your doctor’s general approval. Safe exercises include:
- Walking.
- Swimming.
- cycling.
- Aerobics (there are some aerobics classes especially designed for pregnant women).
- Running (if you used to run before you got pregnant).
- You can do some exercises to strengthen the muscles of your back ,pelvis, or thighs.
These exercises include:
1. Trunk Twist
- Sit on the floor with your legs crossed.
- Hold your right foot with your right hand.
- Put your left hand on floor.
- Slowly twist your body to the left side five to 10 times.
- Switch hands and twist to the right side five to 10 times.
2. Forward Bend
- Sit on chair.
- Bend forward slowly with your arms hanging.
- Stay down for five seconds.
- Sit up slowly.
- Stop the exercise if you feel any discomfort especially on your abdomen.
3. Upper Body Bends
- Stand with your legs apart (at the level of your shoulders).
- Bend your knees slightly.
- Put your hands on your hips.
- Bend slowly forward with your upper back straight till you feet the muscles in your upper thigh stretching.
4. Back Press
- Stand next to a wait 20-30cm apart.
- Put your back against the wall, keeping your legs in place.
- Press the lower part of your back against the wall and hold it for 10 seconds.
What are the exercises that I should avoid during pregnancy?
You should avoid any activity that increases your risk for falling or injury. You should also avoid any exercise that involves movements that may be uncomfortable for you, such as lying on your back.
Exercises that you should avoid include:- Gymnastics.
- Contact sport: basketball, boxing, soccer...
- Skydiving.
- surfing.
- off-road cycling.
- Horseback riding.
- Squash.
- Water skiing and snow skiing.
- Scuba diving.
What are the guidelines for exercising during pregnancy?
During pregnancy , you have to follow certain guidelines when you exercise:
- Drink lots of fluids to prevent dehydration.
- Eat well to ensure enough calories for you and your baby.
- Avoid doing exercises during which you lie flat on your back, especially after the first trimester.
- Avoid standing still for long periods of time.
- Avoid activities that require jumping or quick movements that may strain your joints and cause injury.
- If you are not used to exercising start slowly and increase gradually. Begin with five minutes of exercise daily. Increase the time by five minutes every week until you reach 30 minutes a day.
- Always warm up before you start to exercise.
- Avoid exercise in hot or humid weather.
- Do not exercise if you have fever.
- Wear comfortable clothes and a comfortable and supportive bra.
- Do not exhaust yourself.
When should I stop exercising?
You should stop exercising and call your doctor if you have any of the following symptoms:
- Belly pain or cramping.
- Contractions.
- Bleeding or fluid leaking from your vagina.
- Decreased movement of your baby.
- Shortness of breath.
- Chest pain.
- Headache.
- Muscle weakness.
- Leg pain or swelling.
- Feeling dizzy or faint.
- Calf pain or swelling.
References:
"Exercise during Pregnancy." Back Press. N.p., 9 Sept. 2014. Web. 18 Oct. 2016."Exercise during Pregnancy." Upper Body Bends. N.p., 9 Sept. 2014. Web. 18 Oct. 2016.
"Exercise during Pregnancy." Forward Bend. N.p., 9 Sept. 2014. Web. 18 Oct. 2016.
"Exercise during Pregnancy." Forward Bend. N.p., 9 Sept. 2014. Web. 18 Oct. 2016.
"Exercise during Pregnancy." Exercise During Pregnancy. N.p., 19 May 2016. Web. 18 Oct. 2016.