Is exercise recommended for pregnant women?
But of course.
“Exercise is part of a healthy lifestyle during pregnancy. Low impact, short interval exercise is preferred and keeping the heart rate below 130 is safer, but this is not well documented. Common sense and balance should be the rule, and hydration and minimizing excess heat is important”
That’s how it was explained by Jamie Grifo, MD, Ph.D., program director of NYU Fertility Center, cited in an article from Self.com.
As we saw, you can maintain a fitness lifestyle during pregnancy.
Provided that you use common sense while exercising, working on your body’s balance and avoiding excessiveness, your body and baby will be thankful.
If the pregnancy has transpired normally, you can continue exercising without concern.
However, it’s possible that an inquiry might pass through your head:
Will exercising hurt my baby in any way?
There is no real evidence that exercise is linked to miscarriage. Heavy exercise isn’t going to hurt your baby, but it will tire you more quickly than it did pre-pregnancy. The amount of blood a woman has increased during pregnancy by about 50 percent, and her heart needs to work harder to push all that blood around.
This is pointed out by Bruce K. Young, MD, coauthor of Miscarriage, Medicine & Miracles (Bantam) and professor of obstetrics and gynecology at New York University School of Medicine, in an article from Parents.com.
Now you know that you can exercise normally.
You will only feel more tired compared to when you were not pregnant.
That said, let’s go through some of the best exercises you can do on the prenatal stage.
THE BEST PRENATAL WORKOUTS FOR FIT MOMMAS-TO-BE
In this article published in Popsugar, Jenny Sugar explains some exercise routines that can be easily followed.
Attention: Sugar points out that if you are going to try something new, you should first consult with a doctor.
Prenatal Arm Workout
Exercising your biceps will have the added benefit of making all baby-carrying related chores much easier. To do this exercise you will need:
- A set of dumbbells.
- A exercise ball.
Prenatal Lower-Body Workout
It’s advised to maintain a strong lower body during pregnancy.
Pilates workouts allow various body zones to reinforce and stretch. 10-Minute Strengthening Yoga Series
These yoga exercises prepare the body for the force it has to apply during labor.
Similarly, they stretch and relax those muscles that become tense throughout pregnancy.
In an article published in Alyssa Shelasky narrates her experience with various routines she tried to train with during her pregnancy.
She notes that before starting any, she would first consult a specialist.
Shelasky cites Alycea Ungaro, a pioneer of the Pilates method and authority in health and fitness.
“The combination of no-impact strength training moves with spring resistance teaches the body to adjust for the changing weight and center of gravity; it also offsets a weakening back and abs, not to mention keeping your pelvic floor intact”
Rowing requires concentration and strength, depending on your experience.
How beneficial is rowing during pregnancy?
Annie Mulgrew, Director of Programming at CityRow, offers an explanation on the subject.
“It’s a great alternative to the more traditional cardio because it provides relief to the ankles, knees, hips and the lower back, while still providing the total-body cardio that you need to stay healthy during pregnancy”
3. AQUA CYCLING
This activity is described as an ocean of fun.
Its benefits for women on the prenatal stage are varied, as explained by Latham Thomas, who’s a teacher on the Aqua Studio of New York.
“Water gently massages the skin while you move. It helps to relieve the stress on your joints and induces a relaxation response within the body. The human body contains about 60 percent of water; your baby is cushioned in water inside the amniotic sac. So, water is the most natural environment for your body to be in during pregnancy”
It’s no buried secret that Spinning burns calories and elevates the endorphin levels of our body.
However, how useful is it for pregnant women?
Olivia Ward, an instructor at the SoulCycle academy, states why this exercise is so important:
“Because of the ability to modify the practice to each stage of pregnancy. When you need it, you have that seat just waiting to support you. It also keeps the abdominal muscles strong and engaged throughout pregnancy, which helps so much during labor and delivery”
5. BOOT CAMP
This is a very demanding exercise.
Perhaps too much.
However, the results are extraordinary.
Prenatal trainer, Erica Kroenenberg, comments how this activity should be handled during pregnancy.
“A boot-camp-style class is just great way to get pumped, and it’s a full body workout. But always inform the instructor so that they can guide you through any modifications.”
The 13 rules of safe pregnancy exercise
Like we’ve seen above, there are several options to maintain a fitness lifestyle during pregnancy.
Your body confidence will be reinforced, and you’ll feel secure before labor.
Nevertheless, it’s important to know the rules of safe exercise.
Yes, you read that right.
They’re rules you must follow.
Babycenter lists and explains them all:
1. CHECK WITH YOUR HEALTHCARE PROVIDER FIRST
2. GET ENOUGH CALORIES
Exercise burns calories.
Therefore, be sure to eat right to maintain your organism nourished and strong.
Appropriate eating habits are necessary for a healthy body. That’s why you may be interested in 4 Yogic Recipes That We Should All Know And Use Frequently.
3. SKIP DANGEROUS SPORTS
Avoid practicing contact sports, like football and basketball.
Similarly, avoid activities where your balance may be compromised, and you could fall.
4. WEAR THE RIGHTS CLOTHES
Your clothes should be light and made of breathable material.
Something indispensable is the ability to easily take them off once you’ve finished with the activity.
The shoes worn should be adequate for the task.
Finally, make sure that your maternity bra has enough support.
5. WARM UP
If you decide to train without the proper warm-up…
The consequences may not be the best.
You could hurt your muscles and ligaments which can lead to excruciating pain.
That’s why its advised to always prepare your body by stretching and warming up properly.
6. DRINK PLENTY OF WATER
The equation makes sense:
Drink water before, during, and after the training session.
7. DON’T LIE FLAT ON YOUR BACK
At this stage, it’s best to avoid face up exercises because the weight of the uterus can put pressure on the lower vein…
What could happen?
The blood flow to the heart could decrease.
8. KEEP MOVING
Staying in one position for a long period of time can be problematic for your body.
Change position every so often and walk gently.
9. DON’T OVERDO IT
Don’t push yourself to exhaustion.
On the off chance you feel any pain, stop immediately and consult with a trustworthy specialist.
10. DON’T EXERCISE IN HIGH HEAT OR HUMIDITY
Your body’s metabolism changes during pregnancy.
That’s why specialists recommend not exercising in high humidity conditions, your body temperature could take longer to regulate.
11. GET UP FROM THE FLOOR SLOWLY
Your body’s center of gravity is no longer the same.
As such, avoid standing abruptly from the floor as you could lose balance and fall.
12. COOL DOWN
13. MAKE IT A HABIT
As long as you stick with your training, it will be easy for your body to adapt and resist change.
The last point to consider is that according to the American College of Obstetricians and Gynecologist:
“You can safely do at least 20 to 30 minutes of moderate exercise on most or all days of the week as long as you have the go-ahead from your healthcare provider”.
Now you know that it is possible to workout while being pregnant.
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