Monday, 24 June 2013

Is It Safe To Exercise For During Pregnancy

Most women who exercise during pregnancy benefit greatly, however the level of activity a woman can do will be directly proportional to her level of fitness prior to pregnancy.

Medical research points to the fact that women who exercise regularly during pregnancy have a lower chance of gestational diabetes and weight-related hypertension.  The American College of Obstetrics and Gynecology recommends that an expectant mother who exercises regularly has better musculoskeletal fitness and copes better with the anatomical and physical changes of pregnancy when they are in better shape.                                                                
Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.

Women who want to maintain a high exercise level during pregnancy may be frustrated at the outdated ("keep your heart rate below 140") and vague ("stop exercising if you feel tired") information they find. "Physicians aren't trained to counsel pregnant women about exercise," says James Pivarnik, PhD, vice president of the American College of Sports Medicine. "It's a rare bird who keeps up with the exercise and pregnancy literature." Doctors may have you believe that we know little about how exercise affects pregnant women.

Pregnancy can sap your energy, but regular bouts of exercise will help you get through your day. And the good news is that you can safely start an exercise program during pregnancy even if you've been an avid couch potato until now. Learn more about the best exercise programs for pregnancy.

Exercising during pregnancy can make you feel great and help you develop the stamina needed for giving birth. Yoga, swimming, and walking are all great options, during the Pregnancy but avoid high-impact exercises that involve jumping, bouncing, lifting, or sit-ups.

Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour.

If you weren't active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an aerobic exercise programme (such as running, swimming, cycling, walking or aerobics classes), tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, three times a week. Increase this gradually to at least four 30-minute sessions a week.

In general, the rule of thumb is to use common sense when it comes to following an exercise regimen during pregnancy. First, make sure that you are in good physical health and that your doctor does not prohibit or limit your exercise for any reason (always check with a doctor first). Second, don't take up a new strenuous physical activity now that you're pregnant – for example, something that you've never done in the past. This is not the time to start new physical activities.

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