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Excercising While Pregnant
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While Pregnant Home
Wondering if you'll have to give up your regular pre-pregnancy
work-outs? Is it safe to start an exercise plan during pregnancy? Get
answers to these questions and learn other facts on having a fit pregnancy.
Why Exercise During Pregnancy?
Whether you're pregnant or not, exercise is one of the
best things you can do for your physical and emotional health. The American
College of Obstetricians and Gynecologists (ACOG) recommends that pregnant
women without health problems or pregnancy complications exercise moderately
for 30 minutes or more on most, if not all, days of the week.
Pregnant or not, exercise helps keep the heart, bones,
and mind healthy. Staying active also seems to give some special added
paybacks for pregnant women.
Here are some really good reasons to get regular exercise
during pregnancy:
- It can ease and prevent aches and pains of pregnancy including constipation,
varicose veins, backaches, and exhaustion.
- Active women seem to be better prepared for labor and delivery and
recover more quickly.
- Exercise may lower the risk of high blood pressure and diabetes during
pregnancy.
- Fit women have an easier time getting back to a healthy weight after
delivery.
- Regular exercise may improve sleep during pregnancy.
- Staying active can protect your emotional health. Pregnant women
who exercise seem to have better self-esteem and a lower risk of depression
and anxiety.
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Is Exercise Safe for All Pregnant Women?
No. But for most healthy moms-to-be who do not have
any pregnancy-related problems, exercise is a safe and valuable habit.
Even so, before exercising during pregnancy talk to your doctor or midwife.
She will be able to suggest a fitness plan that is safe for you. Getting
a doctor's advice is important for both women who exercise before pregnancy
and for those who'd like to start a fitness routine.
Women with the follow problems may not be able to exercise
during pregnancy:
- heart disease
- lung disease
- obesity
- severe diabetes
- thyroid disease
- seizure disorder
- persistent bleeding in the second or third trimester
- complications with past pregnancies
- premature labor
- pregnancy related high blood pressure
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What Type of Exercise is Best During Pregnancy?
Low-impact exercise that requires moderate exertion
is probably best. Walking, swimming, dancing and cycling seem to be comfortable
and enjoyable activities for most pregnant women.
According to the ACOG, many different types of exercise
can be safe for most pregnant women. They do recommend following these
guidelines when choosing a pregnancy exercise plan:
- Avoid activities in which you can get hit in the abdomen like kickboxing,
soccer, basketball or ice hockey.
- Steer clear of activities in which you can fall like horseback riding,
downhill skiing, and gymnastics.
- Do not scuba dive during pregnancy. Scuba diving can create gas bubbles
in your baby's blood that can cause many health problems.
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What Guidelines Should I Follow?
Follow these tips to have safe and healthy work-outs:
- When you exercise, start slowly, progress gradually, and cool down
slowly.
- You should be able to talk while exercising. If not, you may be exercising
too intensely.
- Take frequent breaks.
- Don't exercise on your back after the first trimester. This can put
too much pressure on an important vein and limit blood flow to the
baby.
- Avoid jerky, bouncing and high-impact movements. Connective tissues
stretch much more easily during pregnancy. So these types of movements
put you at risk of joint injury.
- Don't exercise at high altitudes (more than 6,000 feet). It can prevent
your baby from getting enough oxygen.
- Make sure you drink lots of fluids before, during and after exercising.
- Do not work-out in extreme heat or humidity.
- If you feel uncomfortable, short of breath or tired take a break
and take it easier when you resume exercise.
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How Will I Know if I'm Overdoing It?
Stop exercising and call your doctor as soon as possible
if you have any of the following:
- Dizziness
- Headache
- Chest pain
- Calf pain or swelling
- Abdominal pain
- Blurred vision
- Fluid leaking from the vagina
- Vaginal bleeding
- Decreased fetal movement
- Contractions
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How Can I Prepare my Body for Labor and Delivery?
Pelvic floor exercises or Kegel exercises can
help prepare your body for delivery. The pelvic floor muscles support
the rectum, vagina, and urethra in the pelvis. Strengthening these muscles
by doing Kegel exercises may help you have an easier birth. They will
also help you avoid leaking urine during and after pregnancy.
Pelvic muscles are the same ones used to stop the flow
of urine. Still, it can be hard to find the right muscles to squeeze.
You can be sure you are exercising the right muscles if when you squeeze
them you stop urinating. Or you can put a finger into the vagina and
squeeze. If you feel pressure around the finger, you've found the pelvic
floor muscles.
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Kegel Exercises
- Tighten the pelvic floor muscles for 5 to 10 seconds,
relax for 5 seconds.
- Repeat 10 to 20 times, 3 times a day.
- You can do Kegel exercises standing, sitting, or
lying down.
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Obstetrical Care Home
Information provided by the United States Office
on Women's Health in the Department of Health and Human Services. This
information is provided for educational purposes only and
is not intended to be used as a substitute for diagnosis and treatment
by a medical doctor. Central Carolina Obstetrics & Gynecology does
not endorse and has no responsibility for the content of any other
sites listed on ccobgyn.com, and provides links, references, and educational
material merely as a convenience to its users. Seek immediate medical
attention if your condition is urgent.
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