Exercise And Pregnancy: Things To Consider
Can exercise and pregnancy be reconciled? Some people believe that being pregnant means that a woman needs to rest and sit still. In contrast, some believe that a pregnant woman should remain active.
Experts agree that exercise and pregnancy are very beneficial together. However, one must be aware that not all disciplines are appropriate. It is also not a good idea to be constantly active.
There are many health benefits to exercising during pregnancy. For example, it improves one’s mood, relieves back pain, prevents joint problems and stabilizes bowel movement. So how can you stay active without harming your baby?
Read on to find out.
Exercise and pregnancy: Intensity
First, it is always best to talk to a doctor and get them to approve your exercise plan. If you exercised frequently or played a sport before you became pregnant, then you will just need to make a few adjustments. If, on the other hand, you had a sedentary life, start out with easy exercises and gradually increase the intensity.
In general, every woman can remain active during pregnancy. The only cases where it is not appropriate are:
- When there is vaginal bleeding
- If there are early contractions
- When the mother has high blood pressure due to pregnancy
- Or if the amniotic fluid begins to leak early in pregnancy
The first trimester
The first trimester of pregnancy is the most complicated for some women. Take it easy if you feel extra tired at this stage or experience frequent dizziness or vomiting. Exercise may not be your priority at this time. If you feel like it, you can go for a walk.
The most appropriate way to start exercising, especially if you do not normally do so, is to start with body and mind exercises, such as adapted yoga, elastic training and pilates. Your body is going through a lot during the first three months, so do not overdo it.
It is only advisable to practice a sport if you already practiced it before you became pregnant. However, stay away from contact sports. Otherwise, brisk walking, especially in steep terrain, is the best form of exercise at this stage. Another excellent activity at this stage is going up stairs.
The second trimester
The second trimester is the most appropriate stage to exercise during your pregnancy. The most recommended activities are those that can help you develop strength and endurance. Contact sports and lifting heavy weights are not recommended.
Fast walking is still the best activity to perform during pregnancy. Likewise, swimming is also an excellent alternative. This is because swimming:
- Strengthens your cardiovascular system and respiratory system.
- Keeps your weight under control.
- Relieves any back pain.
- Strengthens your body.
Regular squeezing exercises are also recommended. Practicing pilates and yoga can also help strengthen your pelvic floor. You can also ride an exercise bike for 20 minutes, three times a week (unless your doctor says otherwise).
The third trimester
Exercise and pregnancy in the third trimester are a little more complicated due to the weight of the abdomen. This restricts movement and creates greater problems with balance. It is not a good idea to just sit still, but do not overdo any activity.
It is still a good idea to go for walks at this time as it is a good way to stay in shape. Doctors also recommend practicing yoga and pilates. However, you need to add exercises where you control your posture, and also breathing exercises.
Exercise and pregnancy: Conclusion
It is important to follow a proper diet and stay hydrated when active, during all stages of a pregnancy. One must also wear comfortable clothing, especially a bra that supports properly. Get up slowly when exercising in a sitting position, especially on the floor.
Pregnant women should not engage in sports such as water skiing, mountaineering, diving or intense aerobics. Likewise, gymnastics, horseback riding and sports with rackets should be performed only in moderate amounts and as long as the woman already practiced it before she became pregnant.
