Many of the
choices you make in your daily life affect your fetus. This is true of the
things you do-exercise, rest, and works-as well as the things you don’t
do-expose your fetus to drugs, alcohol, cigarettes, or other risks. Some women
may need to change their life style during pregnancy. This change may not be
easy, but your doctor and the health care team can give you information and
support. Even better is the daily support of your family and friends, and especially
your partner. Together, you can construct a healthy life style that will
benefit you and your baby.
Exercise during Pregnancy
Regular exercise during pregnancy can lead to
a better appearance and posture, enhance your feeling of well-being, and lessen
some of the discomforts of pregnancy, such as backache and tiredness. The goal
of exercise during pregnancy should be to reach or keep a level of fitness that
is safe.
What you can
do in sports and exercise during pregnancy depends on your own health and, in
part, on how active you were before you become pregnant. This is not a good
time to take up a new, strenuous sport, but if you were active before your
pregnancy, you should be able to continue, within reason. Caution should be the
rule.
Here are some
general guidelines for following a safe and healthy exercise program geared to
the special needs of pregnancy:
1. Regular exercise (at least three
times per week) is better than spurts of heavy exercise followed by long periods
of no activity.
2.Brisk exercise should not be
performed in hot, humid weather of when you have an illness with a fever, such
as a cold of flu.
3. Avoid jerky, bouncy, or high-impact
motions. Activities that require jumping, jarring motions, or rapid changes in
direction may cause pain. Exercise on a wooden floor or a tightly carpeted
surface to reduce shock and provide a sure footing. Wear a good fitting
supportive bra to help protect your breasts.
4. Avoid deep knee bends, full sit-ups,
double leg raises, and straight-leg toe touches. During pregnancy, these
exercises may injure the tissue that connect your leg and back joints.
5. Avoid exercises that require lying
with your back on the floor for more than a few minutes after 20 weeks of
pregnancy.
6. Always begin with a 5-minute period
of slow walking or stationary cycling with low resistance to warm up your
muscles. Intense exercise should not last longer than 15 minutes.
7. Heavy exercise should be followed by
a 5-10-minute period of gradually slower actively that ends with gentle
stretching in place. To reduce the risk of injuring the tissue connecting your
joints, do not stretch as far as you possibly can.
8. The extra weight you are carrying
will make you work harder as you exercise at a slower pace. Measure your heart
rate at a peak times of activity. Do not exceed your target heart rate and
limits established with your doctor’s advice.
9. Get up slowly and gradually from the
floor to avoid dizziness or fainting. Once you are standing, walk in place for
a brief period.
10. Drink water often before and after
exercise to prevent dehydration. Take a break in your workout to drink more
water if needed.
11. Women who did not regularly exercise
before becoming pregnant should begin with physical activity of very low
intensity and higher levels of activity very gradually.
· Stop your activity and consult your
doctor if any unusual symptoms appear, such as the following:
-Pain
-Bleeding
-Dizziness
-Shortness of breath
-Palpitations (irregular heartbeat)
-Faintness
-Tachycardia (rapid heartbeat)
-Back pain
-Pubic pain
-Difficulty walking
Almost any
form of exercise is safe if it is done in moderation. Some exercises offer
aerobic conditioning of the heart and lungs; others relieve stress and tone
muscles. Pregnancy causes many changes in your body, some of which have an
effect on your ability to exercise. These changes can interfere with activities
that require good balance, so you may wish to modify your form of exercise
during pregnancy.
1. Walking is always good exercise. If
you were not active before you become pregnant, walking is a good way to begin
an exercise program.
2. Swimming can be continued if you were
used to swimming before pregnancy. Swimming is excellent for your body because
it uses many different muscles while the water supports your weight. However,
it is best not to dive in the later months of pregnancy. Scuba diving is not
recommended during pregnancy.
3. Jogging can be done in moderation if
you were used to jogging before you become pregnant. Avoid becoming overheated,
stop if you are feeling uncomfortable or unusually tired, and drink water to
replace what you lose through sweating.
4.Tennis is generally safe if you were
used to playing tennis before pregnancy, but be aware of your change in balance
and how it affects rapid movements.
5. Golf and bowling are fine for
recreation bit don’t really strengthen the heart and lungs. With either of
these sports, you may have to adjust to your change of balance.
6. Snow skiing, water skiing, and
surfing pose some risk. You can hit the ground or water with great force, and taking
a fall at such fast speeds could harm you or your fetus. Before you decide to
participate, you should talk with your doctor.
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