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Pregnancy and Exercise - Starting a Program
Most women know that exercise is normally beneficial. But once
pregnant, many women wonder about the safety of exercise to her
and her baby. This is a particularly important issue for women
that haven ever regularly exercised before becoming pregnant. This
article is meant to be only a guideline and to encourage pregnant
women to pursue an exercise program while pregnant. Of course,
pregnant or not, everyone should consult their physician before
starting an exercise program.
Benefits of
Exercise to the Fetus
The jury is still out on the direct
benefits to the baby. The best guide is that exercise is
beneficial to the mother and, therefore, likely to be
beneficial to the fetus for having a healthy mother.
There are, however, a few studies that have shown some
direct benefits to the fetus:
Higher Apgar Scores -
Some studies indicate that babies are stronger
immediately following birth when the mother has regularly
exercised. Bigger Healthier Babies - One study found that
exercisers delivered babies who weighed around 5% more
(and sometimes higher), than babies born to sedentary
mothers.
Benefits of Exercise to
the Mother -
The benefits of exercise to healthy, pregnant
women have been greatly documented. These include:
* Better managing the extra
weight of pregnant with increased aerobic conditioning and
stamina.
* Tolerating labor better
both emotionally and physically.
* Increased muscular strength
and endurance (for those who participate in a moderate
strength training program)
* Decreased chances of
unhealthy weight gain
* Quicker recovery from
childbirth and quicker return to pre-pregnancy weight
* Reduced incidence of
hemmoroids, varicose veins, backache, and fatigue
Risks of
Exercise to the Fetus
* Joint and connective tissue injury. During
pregnancy, the hormones loosen the ligaments and joints to
allow easier delivery. Also, the extra weight or the
breasts and uterus throw off center of gravity and
balance. Therefore, women are discouraged from
participating in any activities that are particularly
jarring or have risk of falling. Some that should be
avoided are in-line skating, bike riding, skiing,
horseback riding. Scuba diving for reasons particular to
that sport should also be completely avoided while
pregnant.
Special
Considerations
Even with all the benefits, there are
occasionally times when exercise is not recommended.
Following are three lists to guide you through making the
decision that exercise may not be right for you.
Women with the following conditions should consult a
physician before exercising:
* Hypertension (high blood
pressure)
* Anemia or other blood
disorders
* Food disorders
* Diabetes
* Palpitations or irregular
heart rhythm
* Breech presentation in the
last trimester
* Excessive obesity
* Extremely underweight
Other medical complications or disease
History of precipitous labor, (less than 3 hours),
intrauterine growth retardation, bleeding during
present pregnancy or an extremely sedentary
lifestyle.
Women with the following
conditions should NOT participate in exercise while
pregnant:
* Heart disease
* Ruptured membranes
* Premature labor
* Faintness or
dizziness
* Bleeding or a diagnosis
placenta previa
* Rapid heart rate or
palpitations
* Difficulty walking
Guidelines for Exercising while
Pregnant
Here you are. You've decided to exercise, your
doctor agrees, and you want to be sure you do it right.
Follow these rules and you will be strafing a very healthy
life for you and your baby.
* Women who have been
previously primarily sedentary should begin at a very low
intensity and advance gradually. Exercising at least three
times per week (spaced out over the week) is better than
intermittent activity.
Ballistic (jerky, bouncy) movements and deep flexion or
extension of joints should all be avoided.
* Wear supportive bras and
shoes to compensate for the extra weight.
* Drink water throughout
exercise. Vigorous exercise should also not be performed
in hot or humid weather or while you have a fever.
* Vigorous exercise should
always be preceded by a ten minute warm up of
cardiovascular exercise (like walking).
Maternal heart rate should never exceed 140 beats per
minute. The heart rate should be measured at the peak of
activity. Strenuous exercise should last no longer than 15
minutes.
* Exercise should be followed
by a 5 to 10 minute cool down. Care should be taken to
gradually rise from the floor to avoid blood pooling in
the limbs.
* Exercise should not be
performed lying on the back after the fourth month of
pregnancy is completed.
* Exercises employing the
Valsava maneuver (holding breath) should be avoided.
* Be sure to eat enough to
meet the extra needs of pregnancy and the extra needs of
exercise.
Congratulations!
If you have started to exercise, or decide to
start, discuss this with your doctor, and you will be well
on your way to a much healthier life-style.
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