 Most women know that exercise is commonly salutary. But once pregnant, many women worry about the safety of exercise to her baby and her. This is very important for women that haven’t ever regularly exercised before becoming pregnant. Following information is meant to be only a guideline and to encourage pregnant women to perform exercises while pregnant. No doubt, pregnant or not, everyone should make an appointment with their physician before starting an exercise program.
Exercise benefits for pregnant women:
- Better managing the additional weight of pregnant, increased stamina and aerobic conditioning.
- Enduring labor better both physically and emotionally.
- Improved muscular strength and endurance.
- Small chances of unhealthy weight gain.
- Quicker recovery from delivery.
- Quicker return to previous weight.
- Small chances of hemmoroids, backache, varicose veins, and fatigue.
Risks of exercise to the fetus:
- Injury of connective and joint tissue.
- The extra weight of the breasts and uterus throw off the center of gravity and balance. Consequently, pregnant women should be avoided the participating in any activities that have risk of falling such as bike riding, skiing, skating, scuba diving.
Even with all the benefits, there are occasionally cases when exercise is not recommended. Women with the following conditions should consult a doctor before exercising:
- Anemia or other blood disorders
- High blood pressure
- Diabetes
- Food disorders
- Irregular heart rhythm
- Excessive obesity
- Other medical conditions or complications
Women with the following conditions should NOT participate in exercise while pregnant:
- Ruptured membranes
- Heart disease
- Premature labor
- Dizziness or faintness
- Bleeding
- Difficulty walking
- Rapid heart rate or palpitations
Guidelines for exercising while pregnant:
- Women who have led sedentary life before should start with a very low intensity and advance gradually.
- Exercising at least three times per week.
- Jerky movements and deep flexion or extension of joints should be avoided.
- Wear supportive bra and shoes to balance the extra weight.
- During exercising drink water.
- Before vigorous exercise you should spend 10 minutes for warming up.
- Your heart rate should never exceed 140 beats for a minute.
- Strenuous exercise should last no longer than 15 minutes.
- Perform next exercise after 5 to 10 minutes cool down.
- Do not perform exercises lying on the back after the fourth month of pregnancy.
- Eat enough to be ready for the extra needs of pregnancy and exercise.
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