the abc of a good health
Monday, September 6, 2010
Exercises During Pregnancy - Make Sure You do it in a Safe Way
It is recommended you check with your doctor or midwife before continuing or starting any exercise programmer. As well as this, make sure you tell your exercise instructor that you are expecting so that they can advise you which exercise you should not attempt or give you an alternative.
You will need to come to terms with the fact that things are different now that you are pregnant and changes will need to be be made for your own sake as well as for the safety of your unborn child. Due to an increase of the hormone relaxin, you are now much more flexible. Because of this you need to be careful when stretching and ensure you do not extend too far. There is also the possibility of your uterus putting pressure on the vein that returns blood from the torso and legs to the heart. This will cause you to feel nauseous and dizzy, possibly finding it hard to breathe. To stop this happening, do not do any exercises during pregnancy that require you to lie on your back, or at least not in the second and third trimester.
Make sure your body does not overheat. This can be done by wearing appropriate clothing that allows circulation and your body to cool, by drinking plenty of fluids and do not work out in a hot or stuffy environment. There are numerous ways that you can find out what exercises are safe for you to do during pregnancy. There are many stretches and toning exercises to do as well as pelvic floor exercises which are a must for during and after your pregnancy. It is important to research this and attempt to do a range of them every day for all over body strengthening.
However, it is also highly encouraged for mums-to-be to continue, or even begin, aerobic exercise to maintain your fitness level. The one that is most recommended of these is to exercise in the water. This can be either walking, swimming or aerobics. The benefit of doing it in the water is immense, as these exercises are low impact, reducing the stress on your joints and muscles. It also makes it easier for your heart to pump blood; it reduces swelling and takes pressure off your bladder. The water also provides resistance, so it can be similar to doing a weights work out and is good for toning.
Another great one is walking. It is free, it gets you outside and you can listen to your body and go at a pace that it is comfortable with. However, don't make it too easy; try to go at a pace that you can still talk, but that effort is required. If you are overdue, a good brisk walk may help to bring on labour.
So don't pike out and do no exercises during pregnancy! Just ensure you do the right ones correctly and this will benefit you greatly during pregnancy, during labour and in your recovery afterward.