When we talk about pregnancy, there are many theories, suggestions and
questions that come to mind concerning how activities could positively or
negatively affect pregnancy. One of these activities we are considering and
talking broadly about here is exercise. We are talking about the effects of
exercise during pregnancy focusing on questions like:
*Why should I exercise during pregnancy?
*Is exercise during pregnancy even safe?
*If I should exercise, what exercising activities should I as a pregnant
woman participate in and what activities should I avoid?
*How does exercise affect my unborn baby whether positively or negatively?
All These questions will be answered as you read along.
Physical activities done normally is done to improve or maintain body’s
fitness and overall health and wellness. Exercise done during pregnancy is
recommended, not only for the fact that it helps with the body’s discomfort
during pregnancy, it prepares you for labour and the birth of your baby.
Most questions about exercise in pregnant women will revolve around the
safety of the baby and the mum during physical activity. It should be noted
that exercise during pregnancy is not for weight loss so strenuous kinds of
exercises should be avoided during pregnancy but exercise during pregnancy
could help with weight loss after the baby has been born. Mild exercises
during pregnancy is safe and even recommended, understanding that exercise
does not cause miscarriage in a normal pregnancy,however any new exercise
activity should be discussed with your doctor.
Exercise for about 30mins every day, or most of the days is recommended even
for a shorter time like about 20mins, the important thing is to do an
activity that keeps blood flowing in your body. Mild exercises like
yoga, taking a walk can be beneficial. It is important to keep the exercise
moderate and to prevent strenuous exercises during pregnancy or high energy
exercises. Though exercise is beneficial and important, it is advised not to
overdo it. Exercises to be avoided during pregnancy include exercises that:
*Involves contact with one another(contact sports) generally.
*involves trauma to the abdomen
*involves rapid change in direction.
*is done in hot humid weather.
*that requires exhaustion and holding your breath for too long.
*involving extensive jumping, hopping, running,
*involves waist twisting and bending.
Before you diss out and get scared, there are mild exercises that can be
done, in fact exercise is beneficial to a pregnant woman in the following
* Reduces backaches,constipation,
*helps prevent or treat gestational diabetes.
*It increases your energy.
*It improves your posture as well as your mood.
*Regular exercise makes it easier for you to cope with labor and helps in
weight loss after pregnancy.
Knowing this, and preparing to exercise as a pregnant woman,you should
consult your doctor to guide in ways he can.
You should also wear loose clothing and a comfortable bra and shoes when
Proper balanced diet and enough calories to meet the demand of pregnancy
and exercise should he consumed and after eating there should be a space
for about an hour before starting the exercise.
Water is also important before, during and after the exercise.
The exercises should be done on flat floors to prevent injury and after
floor exercises, you should come up slowly to prevent dizziness.
All these and some others are guidelines for exercising as a pregnant woman,exercises
like walking, pelvic tilting which helps to strengthen your abdominal
muscles and alleviate back pain during pregnancy
and squatting which is helpful for the pelvis for the baby to descend are
great exercises that can be practiced by a pregnant woman. Squatting which
involves standing with feet shoulder width apart and slowly lower in
squat position. your back straight, heels on the floor and your knees
shouldn’t protrude in front of your feet. Hold the squat for 10-30
seconds and you can rest your hands on your knees. Then slowly stand
back up ,pushing up from your knees with your arms, if you need to.It
could be repeated 5 times working up to more.
Pelvic tilting involves getting on your hand and knees,tilting your
hips forward and pulling your abdomen in and your back slightly
round.this position can be maintained for few seconds and u can relax
without letting your back sag. It could be repeated a couple of times
working up to 10..
Many changes that happen in your body during pregnancy, these factors
may affect how you exercise and what exercise you choose to do.
Changes that include: more flexible joints from hormones which causes
certain muscles to relax during pregnancy and your center of gravity
being shifted due to the extra weight in front as well as your
All this affect your balance as you near your due date.
You should remember that it is always recommended to consult your
healthcare provider about exercise for your specific situation.