Exercise During Pregnancy
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Exercise during pregnancy Exercising during pregnancy promotes health and well being for pregnant women, in numerous ways. First women, who exercise during pregnancy have reduced weight gain, more rapid weight loss after pregnancy and improved mood and sleeping patterns. Some studies have shown faster and easier labors, for those women who exercised while pregnant. Exercise while pregnant improves tone and flexibility, increases circulation, and prepares you for the real workout- the baby. Before beginning any exercise program, always get approval from your obstetrician. Although pregnancy is not the best time to begin a new fitness regime, it is always good to continue any form of a moderate exercise routine. Most pregnant women will be able to maintain their exercise program throughout pregnancy, although some modification will be needed. Precautions are always needing, whether exercising while pregnant or not. The following are simple steps, to ensure the safety of you and your baby:
Exercise during pregnancy does not increase your risk for miscarriage. o Numerous studies have shown that, in low-risk pregnancies, neither moderate nor very vigorous exercise harms the fetus, but you still need to take it easy. o Always eat a healthy diet, which includes fruits, vegetables, and complex carbohydrates. Whether you like it or not, it is normal to gain 25 to 35 pounds over the nine months. Therefore, increasing caloric intake is very important for pregnant athletes. Don't forget no matter how much exercise you are accustomed to, a pregnant woman's tolerance for strenuous exercise decreases as your pregnancy progresses. Also keep in mind that exercise is not safe for all pregnant women. Pregnant women, who have experienced pre-term labor; have obstetrical complications, including persistent vaginal bleeding, incompetent cervix, ruptured membranes, or an indication that the fetus is not growing as quickly as he/she should be, or if you have been put on bed rest, throughout the term of your pregnancy. Women with a history of medical problems such as high blood pressure, diabetes, heart disease and thyroid disease, should exercise ONLY with their doctors approval. Running is a safe activity during pregnancy, according to the Melpomene Institute. In 1981 the nonprofit organization, which publishes research and educational material on fitness and health for girls and women, completed a study on pregnant runners. 195 women, whose average age was 29.1 years, were studied, three months before conception they were averaging 24.8 miles per week. 80.3% of the women delivered vaginally, while 19.7% had Cesarean sections. The average birth was 7 pounds, 6 ounces. All infants were born healthy. Therefore you can continue to run as long as you don't over exert yourself. During the second trimester pregnancy, most women cut back their runs by 30-40%, by the third trimester, most pregnant athletes were running up to 70% less, then pre-pregnancy. Some women felt it to be too much of a strain, due to extra weight and abdominal pressure to continue running and/or their exercise routine. Keep in mind while pregnant, the respiratory rate is naturally increased, therefore the body must work harder to give enough oxygen to you and your baby. This can reduce the amount of oxygen available for exercise and can cause decrease of energy and endurance. Ladies listen to your pregnant bodies, do not push yourself. Women who have no time or desire to exercise pre, during or post pregnancy can still participate in a regular, more generalized exercise program. Several times a week, try at least a 30-minute a day moderately strenuous activity, such as a brisk walk, cycling, housework or gardening. According to several health institutes, it is now effective to have short activities several times a week, for at least 10minutes to be effective. Right after delivery, most women are very eager to regain their pre-pregnancy figures. If a pregnant woman exercised regularly throughout her pregnancy, she is that must closer to obtaining her goal. However, it takes approximately 4-6 weeks for pregnancy-related changes in your body to get back to your pre-pregnancy state; it also depends on your delivery, vaginal or Caesarean section. So let your body be your guide, believe me, it will not steer your wrong. After pregnancy, once you start your exercise program, go slow, if you feel pressure or pain, maybe you shouldn't be doing that particular exercise or that many repetitions. Never start an exercise program, until your obstetrician gives you the go-ahead. While pregnant, I exercised 3-4 days a week, unfortunately, this didn't not stop me from gaining 48 pounds, but I was unable to get back to my normal pre-pregnancy exercise routine, until my vaginal bleeding stopped and I was completely healed, which took almost 8 weeks. But since delivery I have lost my 48 pound, that I gained while I was pregnant PLUS 35pounds more. Therefore, I am 35pounds lighter now, then I was pre-pregnancy, maybe I should thank my daughter for being anti-sleep and for being so active. You know the old wives tale: “It takes you 9 months to get there and it will take you 9 months to get back” Barefoot Coral Calcium - Specializing in retail and wholesale bulk sales of Barefoot's supreme formula supplement, fossilized calcium, sango and ionic sea coral calcium capsules from the marine coral sand reefs of Okinawa, Japan. |
