Prevent Disease.com - Exercising During Pregnancy



		Exercising During Pregnancy Excerpt from KidsHealth.org Although you may not feel like running a marathon - especially in the first 3 months of pregnancy - most women benefit greatly from exercising throughout their pregnancy. But during that time you'll need to make a few adjustments to your normal exercise routine. Discuss your exercise plans with your doctor or other health care provider early on. The level of exercise recommended will depend, in part, on your level of prepregnancy fitness. Benefits of Exercising During Pregnancy No doubt about it - if complications don't limit your ability to exercise throughout your pregnancy, exercise is a big plus for both you and your baby. Exercise can help you: feel better - At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of being in control and boost your energy level. Appropriate exercise can relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs; reduce constipation by accelerating movement in your intestines; and prevent wear and tear on your joints (which become loosened during pregnancy by normal hormonal changes) by activating the lubricating synovial fluid in your joints. Exercise also releases endorphins, naturally occurring chemicals in your brain that make you feel better. It helps you look better, too, by increasing blood flow to your skin and giving you a healthy glow. And if you have trouble sleeping, there's no better cure than healthy exercise, which can relieve the stress and anxiety that might make you restless at night. prepare for birth - Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain, and in the event of a lengthy labor, increased endurance can be a real help. regain your prepregnancy body more quickly - You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy. What's a Safe Exercise Plan When You're Pregnant? It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant. As you exercise, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester. Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" - stop! Discuss any concerns you have with your doctor. You may need to limit your exercise if you have: pregnancy-induced high blood pressure early contractions vaginal bleeding premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early What kind of exercise should you do? It depends on what interests you. Many women enjoy dancing, swimming, water aerobics, yoga, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy. Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing. Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down. Pay attention to your body's signals, and stop when your body indicates it's time. If you feel fatigue, dizziness, heart palpitations (feel your heart pounding in your chest), shortness of breath, or pain in your back or pelvis, your body is saying it's had enough. And if you can't talk while you're exercising, you're doing it too strenuously. Keep your heart rate below 160 beats per minute. It's not good for your baby if you become overheated, because temperatures greater than 102.6 degrees Fahrenheit (39 degrees Celsius) could cause problems with the developing fetus - especially in the first trimester - potentially leading to birth defects. So don't overdo exercise on hot days. When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM), or exercise in an air-conditioned place. Also, note that swimming makes it more difficult for you to notice your body heating up, because the water makes you feel cooler. Reference Source 106 For more information on how to prevent other diseases, use PreventDisease.com's "Quick Prevention Resources".