subject: Is It Safe To Exercise During Pregnancy? [print this page] This topic can be controversial, do you, dont you? Will it harm the baby? I read an article recently about this very topic and was really surprised by the main headline and how cruel some people can be about this lady who was running throughout her pregnancy. How can it be selfish to keep fit during pregnancy yet it is ok for some people to smoke? Where is the logic in this.
The old-school thinking about pregnancy was that women should exercise very little or not at all, but fortunately, times have changed, and doctors do routinely advise expectant mums to remain active. Here are some guidelines for exercising during pregnancy.
The first thing to know is that exercise, of any form, is beneficial during pregnancy - throughout all stages. That said, it is normal and quite natural to feel anxious.
It is proven that women who continue to exercise during pregnancy are less prone to delivery complications and it could even lead to a shorter labour, as well as giving you a head start to getting your pre-baby shape back. Active women with normal, low-risk pregnancies do not have to give up their training in order to keep themselves and their baby healthy. Get the all clear from your doctor first and you are good to go.
The first trimester weeks 1-13
You may even have been exercising without realising you are pregnant for up to half of this time already but thats ok, it wont harm the baby. You should not take up any new, intense form of exercise at this stage. Now is not the time to try a new sport. Exercise is not a major risk factor for miscarriage therefore it is safe to continue, if you were already exercising regularly the only thing you do need to do is reduce the intensity.
One of the biggest concerns during pregnancy when exercising is overheating. A rise in your bodys core temperature may harm the baby, therefore lowering the intensity will help avoid this. Some easy paced running on a Treadmill is ideal or cycling on an exercise bike.
Weight training is completely fine to do during pregnancy too. Weight training for maintenance, not for gains. So leave the bodybuilding for afterwards! The main things to remember are to avoid any exercises which involve lying on your back as this can put unecessary pressure on the enlarged uterus and the fetus on a large blood vessel, the inferior vena cava, which flows behind the uterus and through the liver towards the heart. Dont push yourself to exhaustion and complete fatique. You can use Gym Equipment such as light dumbbells for 12-15 reps to avoid overloading the joints. Although be careful using free weights. It may be more beneficial to use the resistance machines at the gym in seated positions.
Trimester 2 weeks 14-27
This is a good time to be active. Most women start to feel at their most energetic during this trimester. Lower impact exercise is a good idea at this stage, and swimming is ideal. You can still choose to run or cycle but you should be more careful about the terrain you run on, making sure there are no uneven surfaces that could cause a fall.
Your body starts to release the hormone relaxin during this phase, which makes your joints more mobile to prepare for the birth, therefore you may be more prone to injury. High impact exercise is a no no and stretching beyond your normal range should be avoided.
Trimester 3 weeks 28-40
Exercising during Pregnancy Exercise Bike could start to become difficult and uncomfortable during this trimester. Swimming is a great form of non-weight bearing exercise to keep doing. You can still jog if you want to, gently, as long as you follow the precautions and run at a very low intensity. You could switch to fast walking instead.
A lot of gyms now run specific classes for pregnant women, these are a good idea to go to. Pilates and Yoga are other possibilities although there are certain postures that should be avoided. As long as you tell your instructor that you are pregnant then you should be good to go.
Important Points to Remember:
* Avoid high impact activities
* Keep Hydrated during exercise
* Avoid heavy weights and explosive movements
* Do your pelvic floor exercises as directed by your physician
* As your due date approaches, lower-impact activities like swimming and walking may be more comfortable
* Most importantly - Listen to your body! You should instinctively know what is right for you and everybody is different. And if you are unsure or concerned about anything, then consult your midwife.
