Exercising During Pregnancy

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Everyone knows that exercise is very good for your health.  During pregnancy, exercise can have many other benefits as well.  Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and most women who exercise on a regular basis should tone down their workout regimen during pregnancy.

For those who do not have any exercise routine in place before pregnancy, try walking at least thirty minutes, three times a week to stay active.

Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women.  There are other forms of exercise such as weight lifting that are acceptable as long as it isn’t too strenuous.  Most specialists recommend exercise 3 – 4 times a week, unless you have a medical condition that prevents it.  If you are ever in doubt, you should consult a physician first.

Pregnancy is not the time to try out new exercise routines.  This means that you should not try the new spinning class that your gym offers. Stick with the routine you have already been doing and that your body is used to.

For starters you need to keep an eye on your heart rate as you are working out.  Letting your heart rate rise to high could be dangerous to your little one especially in your first trimester.  You want to maintain a steady heart rate and should do the talk test throughout your workout to make sure you are at a safe level.  The talk test is when you talk during your workout.  If you are having a hard time talking and wind up huffy and puffing, you are working too hard and need to slow it down.  Most doctors recommend that you work at a pace where talking is challenging but still doable.

 

Below are some of the best reasons as to why you should exercise during pregnancy:

  • Exercise can help to reduce the length of labor and recovery time. The right exercise routines will also increase stamina that is needed for delivery.
  • Improved mental health. Exercise can lower stress and improve your emotional health, making it easier for you to get through the new experience of becoming a mother.
  • Exercise can also help with weight management after the child has been born. A common concern with most mothers is the weight they lose after pregnancy.  During pregnancy, exercise can make postpartum weight loss easier.
  • Exercise is very good for your unborn baby. By keeping your body healthy, you are also looking out for your baby as well.
  • Exercise can help reduce the side effects of pregnancy. Symptoms such as fatigue, headaches, swelling, and constipation are all common with pregnant women.  Studies have shown exercise to reduce the occurrence of these symptoms.
  • Exercise can also decrease the risk of premature birth. Exercise has been proven to decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty of fluids before you exercise, follow a nutritious diet, and avoid over exertion.  You should also listen to your body, and if you start feeling sick you should immediately stop and rest.

If you exercise during your pregnancy, you’ll find it a lot easier to deliver when the time comes. Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room.  Women who don’t exercise find it much harder when the time comes to give birth.

 

Love,

The folks at Bump Maternity

 

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