Why Exercise Is Important During Pregnancy
Most exercises are considered safe during pregnancy with some exceptions. Any exercise that can pose a problem to the abdominal region should be avoided. Aggressive sports such as hockey should be avoided alongside with the list outlined below. Apart from the mentioned exercises it is advisable not to stand for prolonged periods of time. Always get your doctor’s consent before you embark on any regime. And finally exercise is not bad for the baby or the mother if done safely and at appropriate levels according to the stage of pregnancy.
List Of Exercises To Be AVOIDED
Diving including deep sea diving, sky diving Contact sports Skiing including water skiing , jet skiing Gymnastics
Ballgames including volleyball basketball Racket sports including squash , tennis Horseback riding Mid or long distance competitive events
The do’s and don’t exercise when pregnant
Do’s
If you feel light-headed or breathless, stop immediately
Try and rest in between workouts
Drink plenty of fluids and have proper meals to stay hydrated and energized.Pregnancy and exercise increases the need of both.
Dress appropriately and exercise in cool atmospheres to prevent overheating
When getting up from a lying down position, roll unto your side first and then onto all fours
Ten minutes warming up and ten minutes cooling down are essential.
Don’ts
Avoid any form of exercise or activity that can cause abdominal trauma
Don’t raise both legs at any time Unless your abdominal muscles are strong
do not engage in single leg raises as well
Avoid standing in one spot for prolonged periods
Do not push yourself till you are totally exhausted
Avoid engaging in exercises that could tip your balance
Do not perform exercises on your back after the middle of the second trimester
Do not exercise if you have a temperature
Do not exercise on uneven or rough surfaces now that your joints are lax
Do not exercise in humid environments or in temperatures above 29 degrees CWhen Exercising Should Be DISCONTINUED When Pregnant
Discuss with your doctor immediately should you experience any of these symptoms. These symptoms are indicative that all is not well with your pregnancy. They can be temporary entailing temporary rest periods. You can therefore return to some level of exercise if your doctor approves it. However you must stop exercising if you experience any of the following:
Shortness of breath or breathing problems not during exercise
Uterine contractions (regular, mild or painful ones): contractions before you a week or two prior to your due date could indicate premature labor.
.Headache: headaches that persist or are severe can be an early sign of preeclampsia
Vaginal bleeding / gush of fluid from vaginal membranes:
Leaking of blood or other fluids can point to a number of complications including placenta previa, premature labor and miscarriage. Pain in the calves / increased swelling in your legs:
Swelling can be indicative of preeclampsia.
It can also be a blood clot in the vein known as deep-vein thrombosis (DVT)Chest painAbsence of fetal movement after 30 minutes following exercise / Decreased fetal movement: If fetal movements have diminished or stopped there may be problems.
Though exercises are known to calm babies down, you should feel movements within 20-30 minutes after you have discontinued your workout.Dizziness or faintness: Can be a sign of anemia or any other conditionsMuscle weakness:
You can experience either total body weakness or experience muscles weakness in specific areas e.g. the left side of your body When
Exercising Should Be OFF-LIMITSS
Some medical conditions can make exercising off-limits for you. If you have been leading a sedentary lifestyle for the longest time, have IUGR, are extremely underweight or overweight, have orthopedic concerns which exercise can worsen, are severely anemic, have type diabetes, have hypertension, have an overactive thyroid or chronic bronchitis, please discuss if exercise is suitable for you during your pregnancy state. If you have the above or the following outlined below or have a history of it your doctor may decide working out is not for you. Heed that advice.
Multiple pregnancy since delivery may be earlyHeart or lung diseases that limit activities placenta previa after week 26 Pregnancy induced hypertension or PIDPersistent vaginal bleeding in the 2nd or 3rd trimesterRuptured amniotic membranesPremature labor during existing pregnancyIncompetent cervix Disadvantages Of A Workout During Pregnancy
While exercising is definitely a plus in the pregnancy months, there are certain disadvantages. For example:
If you over-exert you may experience overall tiredness that can be distressingYou may experience an increase in blood pressureIf the exercise is too intense or conducted longer than necessary the blood flow to the uterus may be reducedPossibility of injury since your joints are now loosened Inapt exercises can stress the pelvic floor.