Doctors report that consistent and regular exercise has many health benefits for almost everyone, and pregnant women are no exception. There are certainly risks involved but with planning and regular consultations with your doctor, the benefits far outweigh the dangers. Here are some of the benefits associated with exercising during pregnancy.
Of course exercise boosts your mood and energy levels which often fluctuate or decline during pregnancy due to weight gain and hormonal imbalance. Studies suggest that it may actually decrease the risk of postpartum depression. It can also improve sleep, aid circulation and reduce the aches, pains and discomfort that often accompany pregnancy, especially in the back, muscles and joints. Along with a general reduction in excess weight gain, there is also a higher chance of weight loss after delivery.
Exercise builds muscle and endurance, which can not only lead to easier labor, quicker delivery, and faster recovery, but can also prevent the need for medications and doctors’ intervention, including C-sections. It lowers the risk of gestational diabetes which can lead to obesity, pregnancy complications and type-2 diabetes later in life, preeclampsia, which can cause bloating, sudden weight gain, headache and changes in vision and constipation. There are even more significant benefits to the baby’s health including a stronger heart, lower heart rate, and greater endurance during labor, which may prevent the use of forceps or other instruments.
As always it is essential to consult with a fitness professional as well as your doctor before starting any workout during pregnancy, but once you are well, here are some recommended types of exercise. Walking, swimming, low-impact aerobics, rowing and jogging in moderation, light weight training is also a plus but avoid contact sports that involve falls or collisions, high altitude hiking or scuba diving are also not recommended Is.
The American College of Obstetricians and Gynecologists recommends 30 minutes or more of exercise daily, unless there is a medical contraindication. If you were exercising before pregnancy you should be able to continue with your regime but if you haven’t then this is a perfect time to start! You can start with as little as 5 minutes, work up to 10 then 15, up to at least 30. Take your time in starting and avoid jumping, running, full sit ups and deep knee bends, straight legged toe touch, exercises. While lying on your back, bend at the waist and hold your breath during any exercise.
There are pregnancy-related conditions that may prevent you from working out, including a low placenta, bleeding, a weak cervix or a history of early labor, premature birth, or miscarriage. Stop working out immediately and consult your doctor if you experience headache, shortness of breath, muscle weakness, pain or persistent contractions in the chest, abdomen or pelvis, sudden swelling of the face or extremities, and a rapid heartbeat Do it. Also watch out for dizziness, nausea, cold or clammy feeling, decreased or absent fetal movement, and persistent leaking or oozing fluid.
As always, it is important to stretch and warm up before exercise and cool down afterwards. Never work out at a high intensity for several days, then sit motionless for an extended period of time.
Don’t eat less A woman needs an extra 300 calories during pregnancy, on top of the calories she burns through exercise. Drink lots of water, at least 8-10 glasses a day and get plenty of rest. With all these things you are sure to have a more enjoyable and delicious pregnancy experience. God bless and good luck!
