Already a member?
Sign in
Exercise
When you might need special attention or limited exercise
Heart Problems Asthma or Chronic Lung Problems
High Blood Pressure Extreme weight problems (Under or Over)
Muscle or Joint Problems
History of premature labor
History of several miscarriages
Multiple Pregnancy
History of Incompetent Cervix
Persistent Bleeding
Placental Problems (Previa, etc.)
One of the things that you need to determine before you get started is where you are fitness wise. If you have previously been a couch potato this is not the time to take up most sports. If you have been very active before and are participating in an activity that is safe for pregnancy or can be modified for pregnancy, generally you can continue to participate.
However, most women are not able to maintain the same pace that they did before the pregnancy, so keep that in mind. If you previously were a couch potato this is not the time to take up a new sport.
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. So, now that you've decided to exercise what comes next? First of all you want to exercise on a regular basis. This is what will give you the most benefit. When you exercises you need to make sure that you warm up and cool down, have plenty of water available, and are cleared by your care provider. Dressing appropriately is very important. This means you should wear loose fitting, comfortable clothing, non-skid shoes that are supportive, and a decent bra, preferably a sports bra. If you are large breasted consider wearing a maternity/nursing bra under a sports bra for added support. What are your limitations during pregnancy? Again, let me emphasize that you should discuss this with your practitioner, they can give you information specific to your pregnancy.
Precautions
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! Stay off your back After the fourth month your uterus has grown out of your pelvis and the weight of it, when you are on your back, can depress the vena cava. This reduces the amount of blood flow, and therefore oxygen, to your baby. Most women will find that they will also become dizzy or light-headed if they lie on their backs. This is something that should always be avoided, not just during exercise. No bouncing or jerking. Bouncing exercises are not great for your joints or bones at any point, but especially during pregnancy. Your body produces a hormone called relaxin that actually softens the ligaments allowing your bones to spread for the birth of your baby. This is a great thing, although it does predispose you for a higher risk of injury when doing bouncing or jerking motions.
Don't over do it
This includes overheating. Raising your core temperature too much can affect the baby adversely. Always drink water before, during and after exercising. Listening to your body when something hurts or doesn't feel right, that means stop! The American College of Obstetricians and Gynecologists (ACOG) recommends that women who exercised before pregnancy can continue to exercise with some restrictions. Specifically, ACOG recommends: Regular exercise (at least three times per week) is better than intermittent programs. Avoid exercises where you lay flat on your back after the 12th week of pregnancy. Do not exercise to the point of exhaustion, instead, stop when fatigued. Make sure you do not overheat. Drink plenty of fluids and maintain a nutritious diet. Avoid activities that require precise balance. Avoid activities that have the potential for abdominal trauma.
Generally women should keep their heart rate under 140 beats per minute. However, for some women this may be too high. So, the easiest way to do this is what is called the talk test. Simply put, if you are too winded while exercising to carry on a conversation, you are doing too much.
Start exercising after birth about four to six weeks postpartum for a vaginal birth and six to eight weeks for a surgical birth. Again, talk to your practitioner about returning to exercise. There are also special exercises, like kegeling, that can be started immediately after the birth. Exercise should make you feel better during pregnancy (and life!).
Remember to find a sport or exercise that suits you well. Recommended regimens include walking, swimming, bicycling (stationary in late pregnancy), and low impact aerobics. Walking is ideal, especially for women who did not exercise much before they were pregnant. There is the potential for problems. High-impact exercise, with excessive bouncing or jarring should be avoided. In addition, women who exercise too vigorously on a regular basis could have babies with low birth weights.
It is also prudent for women who were inactive before pregnancy to limit new exercise programs during pregnancy to mild or moderate programs, such as walking or swimming. Certain groups of women should not be exercising at all when pregnant. This includes high-risk pregnancies such as women with high blood pressure related to their pregnancy, women with premature labor, and women with twins. As a rule, you should always check with your physician before beginning any exercise program during pregnancy.
Heart Problems Asthma or Chronic Lung Problems
High Blood Pressure Extreme weight problems (Under or Over)
Muscle or Joint Problems
History of premature labor
History of several miscarriages
Multiple Pregnancy
History of Incompetent Cervix
Persistent Bleeding
Placental Problems (Previa, etc.)
One of the things that you need to determine before you get started is where you are fitness wise. If you have previously been a couch potato this is not the time to take up most sports. If you have been very active before and are participating in an activity that is safe for pregnancy or can be modified for pregnancy, generally you can continue to participate.
However, most women are not able to maintain the same pace that they did before the pregnancy, so keep that in mind. If you previously were a couch potato this is not the time to take up a new sport.
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. So, now that you've decided to exercise what comes next? First of all you want to exercise on a regular basis. This is what will give you the most benefit. When you exercises you need to make sure that you warm up and cool down, have plenty of water available, and are cleared by your care provider. Dressing appropriately is very important. This means you should wear loose fitting, comfortable clothing, non-skid shoes that are supportive, and a decent bra, preferably a sports bra. If you are large breasted consider wearing a maternity/nursing bra under a sports bra for added support. What are your limitations during pregnancy? Again, let me emphasize that you should discuss this with your practitioner, they can give you information specific to your pregnancy.
Precautions
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! Stay off your back After the fourth month your uterus has grown out of your pelvis and the weight of it, when you are on your back, can depress the vena cava. This reduces the amount of blood flow, and therefore oxygen, to your baby. Most women will find that they will also become dizzy or light-headed if they lie on their backs. This is something that should always be avoided, not just during exercise. No bouncing or jerking. Bouncing exercises are not great for your joints or bones at any point, but especially during pregnancy. Your body produces a hormone called relaxin that actually softens the ligaments allowing your bones to spread for the birth of your baby. This is a great thing, although it does predispose you for a higher risk of injury when doing bouncing or jerking motions.
Don't over do it
This includes overheating. Raising your core temperature too much can affect the baby adversely. Always drink water before, during and after exercising. Listening to your body when something hurts or doesn't feel right, that means stop! The American College of Obstetricians and Gynecologists (ACOG) recommends that women who exercised before pregnancy can continue to exercise with some restrictions. Specifically, ACOG recommends: Regular exercise (at least three times per week) is better than intermittent programs. Avoid exercises where you lay flat on your back after the 12th week of pregnancy. Do not exercise to the point of exhaustion, instead, stop when fatigued. Make sure you do not overheat. Drink plenty of fluids and maintain a nutritious diet. Avoid activities that require precise balance. Avoid activities that have the potential for abdominal trauma.
Generally women should keep their heart rate under 140 beats per minute. However, for some women this may be too high. So, the easiest way to do this is what is called the talk test. Simply put, if you are too winded while exercising to carry on a conversation, you are doing too much.
Start exercising after birth about four to six weeks postpartum for a vaginal birth and six to eight weeks for a surgical birth. Again, talk to your practitioner about returning to exercise. There are also special exercises, like kegeling, that can be started immediately after the birth. Exercise should make you feel better during pregnancy (and life!).
Remember to find a sport or exercise that suits you well. Recommended regimens include walking, swimming, bicycling (stationary in late pregnancy), and low impact aerobics. Walking is ideal, especially for women who did not exercise much before they were pregnant. There is the potential for problems. High-impact exercise, with excessive bouncing or jarring should be avoided. In addition, women who exercise too vigorously on a regular basis could have babies with low birth weights.
It is also prudent for women who were inactive before pregnancy to limit new exercise programs during pregnancy to mild or moderate programs, such as walking or swimming. Certain groups of women should not be exercising at all when pregnant. This includes high-risk pregnancies such as women with high blood pressure related to their pregnancy, women with premature labor, and women with twins. As a rule, you should always check with your physician before beginning any exercise program during pregnancy.
maboulette |
Latest page update: made by maboulette
, Jan 7 2007, 4:44 PM EST
(about this update
About This Update
Edited by maboulette
view changes - complete history) |
|
More Info: links to this page
|
| Started By | Thread Subject | Replies | Last Post | |
|---|---|---|---|---|
| birdie28a | Pregnancy Excercises | 0 | May 29 2008, 6:01 PM EDT by birdie28a | |
|
Thread started: May 29 2008, 6:01 PM EDT
Watch
Great information, I teach a weight loss and exercise class and recently was approached by a pregnant member who ask me some advice on safety workouts for her. Good information
|
||||
