Doctors report that frequent and regular exercise has numerous health benefits for almost everyone, and pregnant women are no exception. Of course, there are risks involved, but with planning and regular consultation with your doctor, the benefits far outweigh the dangers. Here are some of the benefits associated with exercise during pregnancy.
Of course, exercise improves mood and energy levels, which often fluctuate or decline due to weight gain and hormonal imbalance during pregnancy. Studies show that it can actually reduce the risk of postpartum depression. It can also improve sleep, aid in circulation, and relieve aches and pains, especially in the back, muscles, and joints that often accompany pregnancy. There is also the general reduction in excessive weight gain, as well as a greater chance of losing weight after childbirth.
Exercise builds muscle and stamina, which can lead not only to an easier labor, faster delivery, and quicker recovery, but can even prevent the need for medication and medical intervention, including the caesarean section It reduces the risk of gestational diabetes which can lead to obesity, pregnancy complications and type 2 diabetes later in life, pre-eclampsia which can cause swelling, sudden weight gain, headaches and vision changes, and constipation. Even more important are the health benefits for the baby, including a stronger heart, lower heart rate, and more resistance during delivery, which can prevent the use of forceps or other devices.
As always, it is essential to consult a fitness professional and your physician before beginning any exercise regimen during pregnancy; however, once you have the go-ahead, here are some of the recommended types of exercises to do. Walking, swimming, low-impact aerobics, rowing and jogging in moderation, also light weight training is a plus, but avoid contact sports that include falls or collisions, high-altitude hiking or diving is also not recommended.
The American College of Obstetricians and Gynecologists suggests 30 minutes or more of daily exercise, provided there are no medical restrictions. If you’ve been exercising before pregnancy, you should be able to continue your diet, but if you haven’t, now is the perfect time to start! You can start with as little as 5 minutes, work up to 10, then 15, up to at least 30. Take your time getting started and make sure you avoid jumping, running, full squats and deep knee bends, touching your toes with your legs stretched out, exercising. while lying on your back, turning at the waist and holding your breath during any exercise.
There are pregnancy-related conditions that may prevent you from exercising, such as a low-lying placenta, bleeding, a weak cervix, or a history of preterm labor, premature birth, or miscarriage. Stop exercising immediately and see your doctor if you experience headache, shortness of breath, muscle weakness, chest, abdomen, or pelvic pain or persistent twitching, sudden swelling of the face or limbs, and rapid heartbeat. Also watch out for dizziness, nausea, feeling cold or clammy, decreased or absent fetal movement, and constant leaking or gush of fluid.
As always, it’s important to stretch and warm up before exercise, as well as cool down afterwards. Never exercise at a high intensity for several days and then remain sedentary for a long period of time.
I don’t under eat. A woman needs an additional 300 calories during pregnancy on top of the calories burned by exercise. She drinks a lot of water, at least 8-10 glasses a day and gets plenty of rest. With all these things in place for her, she is sure to experience a much more enjoyable and flavorful pregnancy. God bless you and good luck!
