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| Exercise during pregnancy |
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Yes. Exercise during pregnancy is generally considered safe for most healthy women. Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. It can even relieve some of the discomforts of pregnancy such as backaches, sore feet, and fatigue. Exercise has also been shown to increase your circulation and benefit your posture, which, in the long term, can eliminate back pain. There is evidence to support that exercising during pregnancy may prevent gestational diabetes. This is a form of diabetes developed during pregnancy. In addition to all of these benefits, exercise can help you build more stamina needed for labor and delivery. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Instead of trying to exercise at your former level, do what is most comfortable for you and your body. Make sure to watch your heart rate during your exercise and keep it under 140 beats per minute. Take your pulse every 10 - 15 minutes during exercise. If it is more than 140 beats per minute, you need to slow down your pace. If you have not previously established an exercise routine, you can safely begin an exercise program after consulting with your doctor. Some forms of exercise that are particularly good to begin with are walking, swimming, stationary cycling, and yoga. It is recommended that you exercise 30 minutes a day at least 4-5 days per week. If you have a medical problem, exercise during pregnancy may not be advisable. Check with your doctor before beginning any exercise routine. Exercise with caution. Discontinue exercise and consult your doctor if you: • Feel chest pain • Notice irregular or rapid heartbeat • Feel dizzy, nauseous, or light headed • Have abdominal pain • Feel tingling or numbness • Have a headache • Have vaginal bleeding • Have sudden swelling in your ankles, hands, or face • Feel cold or clammy • Notice an absence of fetal movement Weekly Homework - Exercise Week Below is a list of activities that you can do to plan ahead for an active pregnancy. Choose to do one of them or do them all! Remember that exercise during pregnancy is recommended for most women. It can help limit the amount of weight gained during pregnancy to a healthy range. This will make it easier to get back to your pre-pregnancy body after the baby is born. 1) Research possible prenatal exercise classes at your local establishments (i.e. YMCA, hospitals, and mom organizations). • Keep location, schedule and cost in mind • Be sure it is feasible for you before committing to anything 2) Create a weekly exercise plan to follow throughout your pregnancy and get it approved by your doctor. • Be reasonable • Consider your schedule • Factor in your expected energy level • Keep your motivation in mind • Ask yourself if this is really something you would do Monday Tuesday Wednesday Thursday Friday Saturday Sunday Swim laps at a local pool - 30 minutes Brisk walking with 2 lb weights on ankles- 30 minutes Stationary cycling - 30 minutes Swim laps at a local pool - 30 minutes Brisk walking with 2 lb weights on ankles- 30 minutes Stationary cycling - 30 minutes Day of Rest This is a sample weekly exercise plan. It is something that I created and followed during my first pregnancy. It is simple, includes a little variety, is realistic, and is easy to follow. I did need my husband's encouragement at times, especially nearing the end of the pregnancy. When swimming, you can do whatever stroke is most comfortable to you: freestyle, backstroke, breaststroke, etc... Or even rotate strokes to add a little more variety. The walking you can do outdoors if weather permits or indoors on a treadmill. 3) Create an exercise log to track your exercise during pregnancy. • Be sure to include all 40 weeks • Designate something simple like a notebook for this purpose 4) Make this a team effort! Get your partner to commit to exercising with you during pregnancy. It is easier to have someone to exercise with and help get you motivated. |
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