Guidelines For Pregnancy
For years it was believed that pregnancy women should spend nine months prone on the couth, resting completely. But fitness in pregnancy is very important; being fit can help you stay healthy during and after pregnancy. It can reduce the likelihood of complication during labor and actually make labour shorter. Some studies have shown that exercise can help with postnatal weight management. Pregnancy often leaves women feeling less energetic but regular exercise can give you the energy make it through day .regular exercise in pregnancy also allows you to sleep better. Exercise also has been shown to improve your mood, lessen mood swings, and improve your self image. The American college of obstetric and gynecology says that there is no data available on human to indicate that pregnancy women should limit exercise intensity and lower target heart rates because of potential adverse effects. During pregnancy women can continue to exercise and derive health benefits even from mild to moderate exercise rutines.Howerver, being pregnant means modifying your workout just a bit.
Exercise guidelines for pregnant women.
• Exercise reduces blood flow to fetus is myth, Studies shows that pregnant women can maintain and improve their fitness level during pregnancy.
• During pregnancy, with the release of the hormone relaxin, joints become loser, increasing the risk for injury during exercise. Avoid over-stretching (going beyond normal range of motion)
• Body temperature of pregnant woman should not exceed 100 F (38 degree C).
• Decision to exercise during pregnancy should be taken in conjunction with physician.
• Avoid too high or too low temperature.
• Gradually reduce the exercise intensity, duration and frequency of exercise during the second and trimesters.
• Extend warm-up and cool down periods.
• Drink water before, during and after exercise and eat small snack (carbohydrate) before exercise to avoid hypoglycemia.
• Any unusual physical changes should be immediately reported to physician.
• Any physical exercise involving the potential for even mild abdominal trauma should be avoided.
• Women should avoid exercise in supine position after first trimester. Such position is associated with decreased cardiac output in most pregnant women.
• Watch your center of gravity after four months, it changes and you can quickly find yourself off balance. Avoid such activity which demands more balance.
• Do Kengel exercise religiously, kengel exercise strengthen the muscles use in labour.
The Positive Effects:
Exercise during pregnancy helps to alleviate many of the common problems of pregnancy. It improves circulation (which helps prevent constipation, hemorrhoids, varicose veins, leg cramps, and swelling of the ankles). It also prevents back pain by strengthening the muscles that support the back.
Pregnancy often leaves women feeling less energetic, but regular exercise can give you more energy to make it through the day. Your strengthened cardiovascular system will give you more endurance, and stronger muscles will allow you to accomplish tasks with less effort, leaving you more energy to continue through the rest of your day.
Exercise also allows you to sleep better. Most women have some trouble sleeping through the night by the end of their pregnancy. Exercising on a regular basis (and making sure it's at least three hours before you go to bed) will help you work off excess energy and will tire you enough to lull you into a deeper, more restful slumber.
Exercise has been shown to improve your mood, lessen mood swings, improve your self-image, and allows you to feel a sense of control.
Exercise helps prepare you for childbirth. Some studies suggest that the fitness of the mother results in shorter labor, fewer medical interventions, and less exhaustion during labor. Being in shape will not decrease the pain, but it definitely will help give you the endurance needed to get through labor.
Most experts agree that gaining more than the recommended 25 to 35 pounds (for a woman of normal weight) during pregnancy makes it harder to lose the weight after the baby is born. By maintaining your fitness level during pregnancy, you are less likely to gain excess weight. Exercise also maintains your muscle tone and strength.
Check with your health care provider before starting an exercise program.
Participate in activities (such as swimming, walking or low-impact aerobics) that do not put you at additional risk to slip or fall.
Watch your center of gravity After the fourth month it changes and you can quickly find yourself off balance. While your baby is very well protected by the amniotic sac should a fall occur, the best protection is prevention!
No bouncing or jerking Bouncing exercises are not great for your joints or bones at any point, but especially during pregnancy. Wear comfortable clothing, non-skid shoes that are supportive, and a decent bra, preferably a sports bra.
If you previously were a couch potato this is not the time to take up a new sport. However, all is not lost. There are several exercises that you can do while pregnant, even if you were previously sedentary. These would generally be walking, swimming, and specialized pregnancy aerobics. The key, as with any exercise in pregnancy, is to take it relatively easy and to listen to your body.
The American College of Obstetrics and Gynecology (ACOG) says that there is "no data in humans to indicate that pregnant women should limit exercise intensity and lower target heart rates because of potential adverse effects." In fact, during pregnancy, women can continue to exercise and derive health benefits even from mild to moderate exercise routines. However, being pregnant means modifying your workouts just a bit.
For years it was believed that pregnant women should spend nine months prone on the couch, resting comfortably. Doctors feared that the jarring motion of aerobics or running could damage the fetus, and prescribed rest for even the most intense of professional athletes.
Start slowly. Even if you never exercised regularly before, a program can be undertaken safely.Do Kegel exercises religiously.kegel exercise strengthen the muscles use in labour. The pelvic floor supports the bladder, uterus, and intestines.