When you become pregnant you might start thinking about your overall health. Exercise can be a big part of that equation.
Guidelines suggest that most pregnant women should exercise 30 minutes a day most days of the week. If you exercise it will definitely help you to build stronger bones, muscles, and joints. It can also help you develop your stamina which may be helpful in labor pain and delivery. We know that exercise helps people with preventing heart disease, diabetes, gestational diabetes, and long term health.
If you have already been exercising then there are some changes you might need to make due to your pregnancy. If you have not been exercising and you plan to start exercising. Now that you are pregnant then you need to talk with your health provider before you get started. There are lots of good exercises that you can do in your pregnancy but you want to make sure you are medically cleared to exercise.
Exercise During pregnancy may be unsafe if you have :
- Heart disease
- Lung disease
- Short cervix
- Preterm labor
- Multiple pregnancies (Pregnant with twins, triplets, and more)
- Frequent vaginal bleeding during months 4 through 9
- Placenta previa
- High blood Pressure
What kind of exercise haven’t you undertaken while you are pregnant?
- If you do exercise like volleyball or basketball or soccer where you could actually physically hit into team mates and so forth those are best to avoid.
- Other sports that you should avoid because you may increase your risk of falling in sports like skiing, horseback riding, and gymnastics.
- Situps are avoided during pregnancy and the reason being is that you do not want to lay flat on your back while you are pregnant.
- Another exercise to avoid our deep knee bends and toe touches.
What to do?
- Walking 30 min a day
- Safe space with a hard surface floor you can then use either some carpeting or a yoga mat as a way to soften the floor.
- You want an area where you are stable and you can keep your balance.
- Most pregnant women want to be comfortable with some loose-fitting exercise clothing but a supportive sports bra.
- Also you need to wear appropriate footwear which is usually sneakers which are comfortable and protect your feet.
Warning signs to stop Exercising during pregnancy:
- Trouble breathing
- Vaginal bleeding
- Chest Pains
- Weak muscles
- Calf pain or swelling
- Preterm labor
- Decreased movements of the baby
- Leakage of fluid from your vagina
You and your baby are the most important concerns during pregnancy so exercise for keeping both you and your baby healthy.
- Exercise is healthy and safe for most pregnant women.
- Talk to your health provider about exercising during pregnancy.
- Stop exercising immediately if you do not feel well.
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