Information about Exercise During Pregnancy
Now you may not even want to think about exercise at the moment as the morning sickness is taking over your life, but believe me when it comes to labour, you will wish you had. I had a very long hard first labour and had I exercised during pregnancy and kept myself fit, practiced my pelvic floor muscles I am sure it would have helped push out that baby much easier.
Now if you don’t normally exercise I would definitely get checked out by your doctor to make sure your exercise routine won’t harm you or your unborn baby. As for those of you who are already fitness fanatics then you may need to modify your existing exercise program.
It is suggested that regular exercise during pregnancy is beneficial for many pregnant women, now the kind of exercise I am talking about is walking, swimming, yoga, tai chi, stretching, pilates, exercise in the water and of course those pelvic floor exercises. It is important to practice these before, during and after pregnancy, in fact we should always exercise those pelvic floor muscles to help prevent problems later in life. If you haven’t done these before it is pretty easy. Just follow these simple steps:-
- Sit or stand, you can do these exercises in nearly any position.
- Close your eyes, imagine what muscles you would tighten to stop yourself from passing wind or to ‘hold on’ from passing urine. If you can’t feel a distinct tightening of these muscles then ask for some help when you see your health professional and they will help you get started.
- Now that you can feel your pelvic floor muscles working, tighten them around your front passage, vagina and back passage as strongly as possible and hold for 3 to 5 seconds. By doing this, you should feel your pelvic floor muscles ‘lift up’ inside you and feel a definite ‘let go’ as the muscles relax. If you can hold longer then do so but no longer than 8 seconds. Repeat up to 10 times. Rest for a few seconds in between each squeeze.
There are no excuses as you can perform these exercises sitting, standing or even in the checkout queue at your local store.
It has been stated that exercise during pregnancy has many benefits and may even help manage some of those terrible Pregnancy Symptoms. Not only that but I am sure you will feel better just knowing that you are doing something good for you and your baby. If you continue to regularly exercise during your pregnancy you will probably feel like you have more energy, you will strengthen your back which will help manage back pain and strain as your tummy gets bigger and bigger. Regular exercise will also help with your weight control and will relieve any stress that you may be under. After all that exercise throughout the day you will hopefully get a better nights sleep and ultimately when the time comes and you go into labour your body will be in the best condition to deal with the physical demands of labour.
Now that you are exercising you need to be aware of the changes in your body. You definitely need to take care as your body will now be producing hormones that loosen all of your joints, this of course increases your risk of joint injuries. As your tummy gets bigger your centre of gravity will change, just be aware of this, we don’t want any accidents. Avoid raising your body temperature too high, if you start to sweat heavily just slow down, definitely don’t exercise to the point of exhaustion, your body is very busy working on creating that new human being. If you wake up one morning and don’t feel like exercising, then don’t, it is important to listen to your body.
Now there are definitely some exercises that you will want to avoid during your pregnancy and these would include contact sports or anything where there may be a risk of you falling for example the trampoline in your back garden. As your pregnancy progresses you wouldn’t want to be lying on your back for any length of time as the weight of the baby can slow the return of blood to the heart, this normally happens around 5 months. You will know if this is happening you will get light headed.
Remember that you can always ring your doctor, midwife or other healthcare professional for advice if you are not sure if a particular activity would be safe. Good luck and happy exercising.
Written by Kursha Pearson http://www.pregnancyfactsheet.com
About the Author
A registered nurse just starting up her own website Pregnancy Facts to provide information and advice to all those first time mums out there.
Pregnancy Tips : How to Exercise During Pregnancy
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Prenatal Yoga Video 3 Disc Set (2 DVDs + 1 Audio CD) Prenatal Yoga, Third Trimester Yoga, and Relaxation and Pain Management, Pregnancy Strength Building, Mental Focus, Relaxation, Reflexology, Labor and Delivery Coping Skills, Child Birth Education, Exercise, Toning, Labor Preparation, Breathing Patterns and Techniques $9.95 Includes: Prenatal Yoga with Roxanne Thanye This three disc set meets the needs of pregnant and postpartum woman. It offers professional fitness instruction with Yoga routines for all fitness levels…. |
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The Effects of Antenatal Exercise on Psychological Well-Being, Pregnancy and Birth Outcomes $68.99 Pregnancy is a time when women need to be prepared mentally and physically to meet the challenges of childbirth and the transitions to parenthood. However, this needs to be within the realms of safe practice. The study on which this book is based is derived from the author’s work as a midwife with a special interest in exercise. The main aims of the study were to investigate the effects of undertaking a regular exercise programme during and following pregnancy on psychological well-being, pregnancy and birth outcomes. Data were collected at three time points during and following pregnancy using a variety of outcome measures and were analysed using appropriate statistical testing. Conclusions were drawn indicating that women who participated in regular physical activity tended to have protection against reduction of psychological well-being as measured by a variety of psychological constructs. |
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Pregnancy and Exercise $12 This book is in Used condition |
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Fit Pregnancy For Dummies $13.99 Are you intrigued by the idea of working out during pregnancy, but think it can’t be safe? Are you unsure how the words fit and pregnancy actually make sense in the same sentence? If so, you’ve come to the right place. This easy-to-follow guide shows you how you can be fit and pregnant, whether you’re new to exercise or have been working out for years, and whether you’re in your second week of pregnancy or your 32nd. Fit Pregnancy For Dummies is for you if you’re pregnant, if you’re thinking about becoming pregnant, and You want to be as fit and healthy as you can be — whatever your current fitness level — without in any way jeopardizing your health or the health of your baby. This guide gives you the straight facts on: Staying safe when you exercise Developing a plan with your health provider Choosing the right equipment Modifying your routine for each trimester Eating well for nine months and beyond From yoga and swimming to weight training, aerobics, and much more, you’ll see how to get started with a fun, step-by-step fitness routine that will make your entire pregnancy easier to manage. Postpartum expert and prenatal fitness class instructor Catherine Cram and fitness expert Tere Stouffer Drenth give you the scoop on the activities that work best for pregnant women and how to set up a routine that works best for you. You’ll understand how a fit pregnancy helps you with delivery and postpartum shape-up. Plus, you get expert advice on activities to avoid, eating well, and staying motivated during and after your pregnancy, as well as: Dressing comfortably for your workout Warming up and stretching to increase flexibility and avoid injury Modifying your exercise routine Staying fit after giving birth Finding the time for exercise and motherhood Complete with special tips on exercising indoors, staying motivated, getting your family hooked on fitness, and helping your child grow up healthy and fit, Fit Pregnancy For Dummies is the key to exercising safely and staying fit throughout your pregnancy and beyond! |
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Fit Pregnancy For Dummies? $15.99 Are you intrigued by the idea of working out during pregnancy, but think it can’t be safe? Are you unsure how the words fit and pregnancy actually make sense in the same sentence? If so, you’ve come to the right place. This easy-to-follow guide shows you how you can be fit and pregnant, whether you’re new to exercise or have been working out for years, and whether you’re in your second week of pregnancy or your 32nd. Fit Pregnancy For Dummies is for you if you’re pregnant, if you’re thinking about becoming pregnant, and You want to be as fit and healthy as you can be — whatever your current fitness level — without in any way jeopardizing your health or the health of your baby. This guide gives you the straight facts on: Staying safe when you exercise Developing a plan with your health provider Choosing the right equipment Modifying your routine for each trimester Eating well for nine months and beyond From yoga and swimming to weight training, aerobics, and much more, you’ll see how to get started with a fun, step-by-step fitness routine that will make your entire pregnancy easier to manage. Postpartum expert and prenatal fitness class instructor Catherine Cram and fitness expert Tere Stouffer Drenth give you the scoop on the activities that work best for pregnant women and how to set up a routine that works best for you. You’ll understand how a fit pregnancy helps you with delivery and postpartum shape-up. Plus, you get expert advice on activities to avoid, eating well, and staying motivated during and after your pregnancy, as well as: Dressing comfortably for your workout Warming up and stretching to increase flexibility and avoid injury Modifying your exercise routine Staying fit after giving birth Finding the time for exercise and motherhood Complete with special tips on exercising indoors, staying motivated, getting your family hooked on fitness, and helping your child grow up healthy and fit, Fit Pregnancy For Dummies is the key to exercising safely and staying fit throughout your pregnancy and beyond! |
