Pregnancy is an ideal time to start or continue healthy lifestyle habits like exercise.
Years ago, exercise during pregnancy was considered unsafe. Women were advised to avoid all strenuous effort. If you have a counselling session with an elderly midwife, they will still stay the same.
Thankfully a lot has changed, and people are more open-minded to this subject.
Exercise in uncomplicated pregnancies is now recognized for its numerous benefits for both mother and baby.
The following suggestions are meant to help the future mothers to design a safe and rewarding exercise program before or during pregnancy.
In healthy pregnancies, exercise does not increase the risk of miscarriage, premature delivery, poor fetal growth or muscle-skeletal injury.
Years ago, exercise during pregnancy was considered unsafe. Women were advised to avoid all strenuous effort. If you have a counselling session with an elderly midwife, they will still stay the same.
Thankfully a lot has changed, and people are more open-minded to this subject.
Exercise in uncomplicated pregnancies is now recognized for its numerous benefits for both mother and baby.
The following suggestions are meant to help the future mothers to design a safe and rewarding exercise program before or during pregnancy.
In healthy pregnancies, exercise does not increase the risk of miscarriage, premature delivery, poor fetal growth or muscle-skeletal injury.
Ask for advice to a certified health professional.
Benefits of Exercise During Pregnancy:
Benefits of Exercise During Pregnancy:
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- The baby is already getting a trial of fitness and wellbeing sensation. See it as education and future achievements.
- Increase fitness – Labour/ delivery, as carrying around a new baby will be optimized and easier.
- Lower risk of gestational diabetes
- Lower risk of caesarean section and vacuum-assisted delivery.
- Lower risk of pre-eclampsia
- Decreased likelihood of varicose veins
- Faster return to pre-pregnancy fitness and weight
- Improved sleep and rest
- Reduced back pain
- Decreased constipation
- Improve self-steam and good humour
- You will be the example at your social environment, people will ask you for advice and them will want to be you. Trust me.
Body Changes in Pregnancy
Body changes and adapts to prepare for delivery and support the growing fetus, including the major:
Body changes and adapts to prepare for delivery and support the growing fetus, including the major:
- loosening joints,
- weight gain,
- major changes in the centre of gravity (balance),
- breathing difficulty.
- Stretch marks (use cream)
- Appetite weird sensations (no… you don’t need that ice cream) and sleepy all the time. All right this is not body changes.
To stay healthy during pregnancy, the woman must adapt the workouts to accommodate these major changes.
The hormone adjustments in pregnancy cause ligaments around joints to become laxer, so pregnant ladies may need to avoid high-impact and jerky or bouncy type exercise. But that’s is not a rule. If the woman is an active athlete, she may continue to practice her sport with caution and aware of the limitations and alert signs.
Weight gain and change in your centre of gravity can increase the risk of fall so adaptions must be done as well, to accommodate and reduce the possibility of injury.
During exercise, oxygen and blood flow are directed to the muscles and away from other sections of the body. Sometimes the brain, stop if you feel dizzy.
While pregnant, woman need for oxygen increases. As the belly grows, the woman may become short of breath more easily caused by the increased pressure of the uterus on the diaphragm.
These adjustments may affect the ability to do vigorous exercise, especially if the woman is overweight or obese. Do not overweight, you become first.
The hormone adjustments in pregnancy cause ligaments around joints to become laxer, so pregnant ladies may need to avoid high-impact and jerky or bouncy type exercise. But that’s is not a rule. If the woman is an active athlete, she may continue to practice her sport with caution and aware of the limitations and alert signs.
Weight gain and change in your centre of gravity can increase the risk of fall so adaptions must be done as well, to accommodate and reduce the possibility of injury.
During exercise, oxygen and blood flow are directed to the muscles and away from other sections of the body. Sometimes the brain, stop if you feel dizzy.
While pregnant, woman need for oxygen increases. As the belly grows, the woman may become short of breath more easily caused by the increased pressure of the uterus on the diaphragm.
These adjustments may affect the ability to do vigorous exercise, especially if the woman is overweight or obese. Do not overweight, you become first.
How much exercise is recommended?
According to the American Congress of Obstetricians and Gynaecologists (ACOG), a pregnant woman should include 150 minutes of moderate-intensity aerobic exercise per week. Thirty (30) minutes per day, 5 days a week is acceptable for most woman.
Moderate intensity usually means that the person can talk but cannot sing during the activity. Well, I do not believe people will be singing on the treadmill, but you can try during Zumba Class or Aquarobics.
If you are new to exercise, you may even start with 5-10-minute sessions and build from there. Always evaluate yourself and ask for advice.
If the woman is very active prior to pregnancy, they should be able to continue their exercise and sports, to maintain a healthy pregnancy and self-steam.
Woman must evaluate their weight gain and loss accordingly to the quality of the tissue (muscles or fat) and optimize their calories intake. Ask advice.
According to the American Congress of Obstetricians and Gynaecologists (ACOG), a pregnant woman should include 150 minutes of moderate-intensity aerobic exercise per week. Thirty (30) minutes per day, 5 days a week is acceptable for most woman.
Moderate intensity usually means that the person can talk but cannot sing during the activity. Well, I do not believe people will be singing on the treadmill, but you can try during Zumba Class or Aquarobics.
If you are new to exercise, you may even start with 5-10-minute sessions and build from there. Always evaluate yourself and ask for advice.
If the woman is very active prior to pregnancy, they should be able to continue their exercise and sports, to maintain a healthy pregnancy and self-steam.
Woman must evaluate their weight gain and loss accordingly to the quality of the tissue (muscles or fat) and optimize their calories intake. Ask advice.
What Medical Conditions Make Exercise Unsafe During Pregnancy?
- Women should not exercise if they have the following complications during pregnancy.
- Certain types of heart and lung diseases
- Cervical insufficiency or cerclage
- Being pregnant with twins or triplets (or more) with risk factors for preterm labour
- Placenta previa after 26 weeks of pregnancy
- Preterm delivery or ruptured membranes during this pregnancy
- Preeclampsia or pregnancy-induced high blood pressure
- Severe anaemia
FIVE Tips for Exercise During Pregnancy
1) Adjust the goals: Rather than focusing on gaining muscle and losing weight, aim to maintain fitness, healthy and happy phase.
2) Attention to the body temperature: Hydration and workout environment are the most important strategies for temperature control. A woman must exercise in a temperature-controlled area and never in hot or humid conditions as hot yoga, hot tubs, or saunas. No one should be exercising in saunas unless you need to lose weight for a competition.
3) Have a goal of drinking 2-5 cups of water per hour of workout.
4) Tracking heart rate (sounds fancy buts is not): woman pregnant should be able to talk without getting short of breath. This is less than 70-75 per cent of the maximum heart rate (calculation is done by estimated HR max = 220-age). If the woman already performs a high volume of exercise, she can continue up to nine hours of exercise per week.
5) Revise workouts as the body changes: Exercise should be comfortable and nice to do. Major changes occur in the centre of gravity and joint laxity during pregnancy. Consequently, the woman can choose activities with low joint stress such as swimming, walking, elliptical and stationary bikes. Just, do not stay at home quiet eating and getting unhealthy.
6) Weight training is OK: Contrary to popular belief, weight training can be very beneficial as long as the woman follow some principles:
1) Adjust the goals: Rather than focusing on gaining muscle and losing weight, aim to maintain fitness, healthy and happy phase.
2) Attention to the body temperature: Hydration and workout environment are the most important strategies for temperature control. A woman must exercise in a temperature-controlled area and never in hot or humid conditions as hot yoga, hot tubs, or saunas. No one should be exercising in saunas unless you need to lose weight for a competition.
3) Have a goal of drinking 2-5 cups of water per hour of workout.
4) Tracking heart rate (sounds fancy buts is not): woman pregnant should be able to talk without getting short of breath. This is less than 70-75 per cent of the maximum heart rate (calculation is done by estimated HR max = 220-age). If the woman already performs a high volume of exercise, she can continue up to nine hours of exercise per week.
5) Revise workouts as the body changes: Exercise should be comfortable and nice to do. Major changes occur in the centre of gravity and joint laxity during pregnancy. Consequently, the woman can choose activities with low joint stress such as swimming, walking, elliptical and stationary bikes. Just, do not stay at home quiet eating and getting unhealthy.
6) Weight training is OK: Contrary to popular belief, weight training can be very beneficial as long as the woman follow some principles:
- Breathing naturally. Avoiding the Valsalva maneuverer (exhale without letting air out). It may temporarily decrease blood and oxygen flow to the baby.
- Work the core. Stabilizing muscles from the lowest rib to the knees. These muscles are on our front, side and back of our body, not just on our abs. Back and hip pain have a tendency to increase during pregnancy, so exercises that tighten the core can reduce pain.
- Decrease weight and increase repetitions. Keep posture and be happy.
Have a look at this article and give me your opinion.
Be happy and safe. Always ask counselling to your health provider or a certified personal trainer.
https://www.sportsmedtoday.com/
https://www.acog.org/
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