Although many pregnant women may not feel like engaging in physical activity while pregnant, studies suggest that there are numerous benefits to exercising during pregnancy. Being active while pregnant can increase the health of both the pregnant mother and baby. Physical activity can also help to prepare the mother for labor, and can help with post-partum recovery.
It is very important that prenatal exercise plans are discussed with a health care practitioner. The level of exercise recommended will depend, in part, on the level of pre-pregnancy fitness. This will help prevent injury and any other dangers that exercise may pose for the mother and baby. Once this has been accomplished, there are various factors involved in developing an exercise program for pregnancy. These include:
Start Exercising Early and Slowly
Participating in exercise prior to getting pregnant is the ideal situation, but it is still a good idea to begin exercising any time during pregnancy. The key to beginning a safe exercise program during pregnancy is to start slowly. Those who are already fit can continue their exercise routine, with minor adjustments to ensure safety. Those who have not previously been involved in physical activity need to start slowly in order to prevent injury.
Starting with mild, 15 minute workouts two or three time per week is ideal. After a few days, the body will adjust accordingly. At this time, the work-outs can increase slightly in length, frequency and intensity.
Always Include Warm-Ups and Cool-Downs
Warming up and cooling down before and after an exercise routine may be tedious, but necessary. Warm ups help reduce the chances of injury by warming up the muscles and joints. They also give the heart and circulatory system a chance to prepare for physical exertion.
Ensure Proper Amount of Exercise
Exercising too little will not provide the benefits that physical activity is meant to provide. On the other hand, exercising too much can lead to exhaustion and injury. Studies suggest that pregnant women should exercise from 30 minutes to an hour at least three times per week. The level of exertion should be dictated by the number of heart-beats per minute. Pregnant women should generally aim for about 140 beats per minute.
Replace Fluids
Sweating will inevitably result from proper amounts of physical exertion. Body fluid loss will result, which must be adequately replaced. Studies suggest drinking one eight ounce glass of liquid for every half hour of exercise. This amount can be modified in warmer weather or during more strenuous exercise where profuse sweating is occurring. It is important to drink before, during and after exercise to prevent dehydration.
Listen to the Body for Signs of Danger
Exercise is meant to provide benefits for the body. If certain physical symptoms arise that signal danger, then exercise should be stopped immediately. Signs such as faintness, dizziness, nausea and chest pain are major signs that exercise needs to cease right away.
For more pregnancy-related information, please visit: www.complete-pregnancy-guide.com.
References:
1. Curtis, Glade B., MD, OBGYN, Your Pregnancy Week by Week, 1997
2. Eisenberg et al, What to Expect When You’re Expecting, 1991
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