Exercising During Pregnancy
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Is it OK to exercise during pregnancy?
YES! provided you follow some very important guidelines. Exercising is encouraged among pregnant women in order to ward off fatigue, improve mood and release stress. The general consensus in the medical community is that exercise during pregnancy is good for you and good for your baby. Even the Mayo Clinic advocates exercise during pregnancy, stating that it helps you stay in shape and prepare for labor and delivery.
DISCLAIMER
It is important to check with your doctor before starting any exercise program to see if you have any conditions which might restrict physical activity!
Guidelines for Exercises during Pregnancy
Listen to you body. Exercises should not be painful. However, you should expect some discomfort, particularly in the third trimester. Try to exercise regularly and consistently. You should exercise at least three times a week. If you exercise more frequently, alternate difficult and easy workouts.
Exercises/activities to avoid: hiking at high altitudes, contact sports, scuba diving, any activity or sport where you need to jump or are at a risk of falling.
Exercises/activities that are recommended: walking, swimming/water aerobics, prenatal yoga, dancing and (no jumping).
Exercises/activities to avoid: hiking at high altitudes, contact sports, scuba diving, any activity or sport where you need to jump or are at a risk of falling.
Exercises/activities that are recommended: walking, swimming/water aerobics, prenatal yoga, dancing and (no jumping).
Preventing Injury
To help prevent injury:- Avoid deep bending and straightening of the joints.
- Avoid activities that require jumping or jarring motions.
- Avoid rapid changes in direction.
- Discontinue the exercise if an activity becomes uncomfortable.
Fluids, fluids, fluids!
Drink plenty of fluids, especially water, before and after exercise.
Drink even if you do not feel thirsty, as thirst lags behind the body's needs for fluids.
Drink even if you do not feel thirsty, as thirst lags behind the body's needs for fluids.
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Importance of Performing Exercises during Pregnancy
Why should you exercise?
- Helps lessen back ache
- Strengthens and stretches the muscles that support the back and legs
- Exercises performed correctly improve posture
- Strong muscles will help with labor and delivery
- Helps improve mood and pain perception
- Reduces injury risks
- Releases stress
- Helps strengthen ligaments that surround important joints
- Stabilizes the joints
Why Stabilizing the Joints is Important
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Warning about Heat
DO NOT exercise vigorously in hot, humid weather.DO NOT exercise at all with a fever.
DO NOT sit in a hot tub. Read the American Pregnancy Association's recommendations in regards to hot tubs.
A body temperature that remains elevated for prolonged periods of time can impair the development of the fetus, particularly during the first months of pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women never let their core body temperature rise above 102.2ยบ F.
When to Stop
STOP exercising and consult your physician if you experience any of the following:
- bleeding
- cramping
- elevated blood pressure
- dizziness
- severe joint pain
Pregnant women should NOT exercise to exhaustion! Stop when you are fatigued.
Great Websites About Exercising During Pregnancy
- WebMD: Pregnancy and Exercise
- Exercise during pregnancy is good for you and good for your baby. Find out the right way to do it.
- American Pregnancy Association: Exercise Guidelines
- Utilizing exercise guidelines during pregnancy, can help you continue to enjoy your physical activities.
- Pregnancy and exercise: Baby, let's move! - MayoClinic.com
- Pregnancy and exercise: What you need to know to stay safe, stay motivated.
- Exercise During Pregnancy: Babycenter.com
- Pregnancy can sap your energy, but regular bouts of exercise will help you get through your day.
Cute Exercise Clothes
You gotta have something fun to put on when you exercise!
Body By Baby Maternity T-Shirt Blk
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"Exercising for 2" Women's Cap Sleeve T-Shirt
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Healthy Mama (Spaghetti Tank)
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Yoga Baby Inside Maternity Dark T-Shirt
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Women's Violet T-Shirt
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Let me know what you think!
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dizzinessduringpregnancy
Jan 6, 2012 @ 5:06 am | delete
- This is why I love the internet. You come across great articles like this ? something you had never Googled for but you're very glad you found by accident. Great article, thanks for sharing.
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cffutah
Nov 30, 2011 @ 9:06 am | delete
- got a family member going through this right now, emailed her this link!
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JoshK47
Nov 21, 2011 @ 10:43 am | delete
- Exercise is always extremely important - and I can only imagine how easy it is to want to avoid when pregnant. Great stuff.
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by MamaWise
I am a 34 year old working mom to two boys. I am a physical therapist, and also hold a degree in biomedical engineering. I love blogging and freelance... more »
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