All you need to know to exercise safely and effectively throughout pregnancy.
Exercising during pregnancy has many positive benefits ,and as long as the exercise is appropriate for each stage of pregnancy, it should not be detrimental to the health and well being of you or your growing baby.Unfortunately many women are still given conflicting information about pregnancy and exercise, causing confusion about exactly what type of exercise can and can’t be done.
Research update
Research has shown that if you continue to perform regular weight-bearing exercise throughout your pregnancy (especially if you exercise right up to full term, if this is appropriate for you) this may have positive effects on your labour and delivery. It has also been suggested that pregnant women who exercise at least 3 times a week (for a minimum of 20 minutes at more than 50 percent maximum heart rate each time) have significantly shorter labours than non-exercising women.
Advantages of exercising in pregnancy
Possible reduction in back pain.
Improved core strength to support your spine and help you carry your baby around.
The correct type of exercise can prevent muscles from becoming over tight and weak.
Improved posture.
Reduced likelihood of experiencing symptoms associated with pregnancy,such as leg cramps ,swelling,constipation and varicose veins.
Improved circulation and blood flow.
Improved calcium absorption preventing future osteoporosis.
Time out for mother ,has a pampering effect and allows the mother to relate to the baby as she exercises.
improved relaxation and possible improved sleep patterns.
Enhanced mental well being ,improved self esteem and self-confidence
confidence in own ability to cope with labour.
lower chance of high blood pressure
reduced chance of developing gestational diabetes
quicker recovery time after childbirth.
exercising helps curbs excessive weight gain.
unfortunately,exercising will not decrease the pain of labour ,but will allow muscles to be bettter equipped to carry out the tasks.It will also give you more of the staminaa necessary to cope with pregnancy on a day-to -day basis.
Weight gain and pregnancy.
Be aware that weight gain in pregnancy is not only normal it is necessary and unavoidable aspect of carrying a baby.During pregnancy women tend to lay down fat in specific areas :again,the body has particular physiacal reasons for doing this.What we want to avoid in pregnancy, however, is excessive weight gain.Regular and sustainable execise in pregnancy can play a part in controlling this.
exercise and the placenta
Normal moderate exercise promotes the growth of the placenta and makes it more efficient in its ability to transport blood ,nutrients and oxygen to your baby.This ensures that your baby still recieves sufficient oxygen and blood supply even when you exercise.However ,even when you are at rest this means that your baby can have a better supply of blood ,oxygenand nutrients 24 hours a day seven days a week.It is also believed that this increase supply of oxygen may help the protect the baby during labour and delivery.To maintain this benenfit you should continue to exercise ,as the placenta can decrease to norml size if you stop.
Exercise and your baby
Recent research has proven that when the mother-to -be is exercising moderately the blood supply to the foetus remains constant,and unless she exercises at a high intensity(over 80% of her maximum heart rate or for more than 90 minutes) the supply to the foetus should not be compromised.For this reason a maximum heart rate of 70-75 % is now suggested,and a 30-60 minute cardiovascular section.Note ,however ,thta these markers are only suitable for those who are already used to exercise.
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