Can You Exercise While Pregnant

Can You Exercise While Pregnant

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Can You Exercise While Pregnant – First of all, if you’re reading because you’re pregnant (I hope), congratulations! How exciting for you and your family. What a magical moment in all your lives. Have a good time!

When it comes to exercise during pregnancy, I believe you should exercise regularly if you can. Exercise is very important in a woman’s life, and pregnancy is no different.

Can You Exercise While Pregnant

Can You Exercise While Pregnant

I realize now that you are probably tired and maybe nauseous. Exercise may be last on your list, but I promise it’s one of the best things you can do for you and your baby.

How Often Should I Exercise While I Am Pregnant?

Studies have shown that women who exercise during pregnancy gain less weight and gain less body fat, significantly reducing their risk of developing (or treating) diabetes. .[i] [ii] Regular and moderate exercise significantly reduces pregnancy complications such as constipation, indigestion, headaches, back pain, swelling, varicose veins, insomnia and fatigue. risk of premature birth due to preeclampsia (high blood pressure during pregnancy). Women who exercise have shorter periods of pushing during labor and recover more easily. Regular runners are 75% less likely to have a forceps birth, 55% less likely to have an episiotomy, and four times less likely to have a C-section. [iv]The chance of postpartum depression is also reduced (that alone is because enough in my opinion!)

And—you’ll love it—exercising during pregnancy helps women restore their “body” 40 percent faster than those who don’t. [v] If you didn’t exercise before you got pregnant, you may be in better shape than you were before you got pregnant.

Obviously, the benefits you will get are countless, but the benefits don’t end there. Your baby will be fine too. Exercise is good for your baby too. Exercising during pregnancy has been shown to help your body develop a healthy environment for the placenta by improving circulation. Asthma is a vehicle for air and nutrients for your baby as well as waste removal, so a healthy bladder = a healthy baby. A healthy pregnancy makes the baby fat, which is important for good health. Children born with excess body fat are more likely to be obese, and women with prediabetes who are obese are more likely to develop type 2 diabetes later in life.

Babies of mothers who exercise during pregnancy have half the risk of birth defects, have better heart rates and higher APGAR scores (Newborn Baby Assessment) than babies whose mothers stop exercising. after the first trimester. In fact, one study found that women who continued to exercise in their third trimester had pain that lasted two hours less, now that’s a big boost!

Three Ways To Adjust Your Training During Pregnancy

Babies born to healthy mothers have lower resting heart rates and greater heart rate variability, markers of cardiovascular and vascular health.

The benefit does not end after the birth of the child. Children of athletic mothers can be very athletic. Another study found that 20-year-old children who exercised in utero performed better at sports than their counterparts whose mothers did not exercise during pregnancy. And those born to women who exercised during pregnancy have more mature brains at birth, possibly giving them an edge in the intelligence department.

Therefore, babies born to mothers who exercise during pregnancy are thinner, have stronger hearts, are faster, and may be smarter. Actually, you can give birth to a person much smaller than a person. Well, I’m exaggerating a bit, but the point is that the benefits are huge. Who wouldn’t want to give their children every advantage? And exercise does both.

Can You Exercise While Pregnant

One of the things you need to know before you start is where you stand when it comes to exercise. If you used to be a couch potato, now is not the time for many games. If you have taken part in an activity in the past that is safe for pregnancy or that can be changed to help you get pregnant, you can continue to take part. However, many women are unable to maintain the same rhythm as before pregnancy, so be careful. And if you’re a couch potato, now is not the time to train for your first 5K.

Safe Exercise During Pregnancy: Exploring Benefits And Precautions

One final note; The third trimester is very difficult for your body. Your child and YOU are growing up like never before. For example: Your uterus is 100 times larger than normal size. You carry 20-40 kg extra. turning even a simple walk into a lesson. So start putting up with something that would make even the toughest rat moan and groan behind your back and proceed with zero ego to make sure you and your baby are as safe and sound as possible!

[i] Exercise during pregnancy. American College of Obstetricians and Gynecologists. May 2016 http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy[ii] Symons Downs, D. Physical activity and pregnancy: Past and present evidence and future perspectives. Research quarterly on exercise and sports. December 2012. 83 (4): 485-502. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3563105/[iii] Exercise During Pregnancy. American College of Obstetricians and Gynecologists. May 2016 http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy[iv] Benefits of Exercise During Pregnancy. Arizona OBGYN Assistants. 12 March 2012. http://www.aoafamily.com/blog/the-benefits-of-exercise-during-pregnancy/[v] Brin, L. How to Exercise While Expecting: 9 Months Pregnant and Your Best Body 5 Months necessary for recovery. feather March 29, 2011 Pregnancy seems like a good time to sit back and relax. You may feel more tired than usual, have back pain and swollen ankles.

But there’s more to getting pregnant and skipping the gym altogether. Unless there are serious problems, staying will not help. In fact, pregnancy can be a good time to work, even if you haven’t done anything for a while.

Seanna Thompson, MD, Mayo Clinic Health System OB/GYN, answers some questions about pregnancy and exercise.

Exercise During Pregnancy Via Foundational Concepts

Regular exercise can help your body adjust to the changes that occur during pregnancy. Exercising reduces constipation, swelling, inflammation and back pain. Physical activity improves balance, posture, muscle tone, strength and endurance. It will also help you sleep better. In addition, exercise can benefit the baby and prevent or treat gestational diabetes.

Overall, regular exercise during pregnancy will help you stay healthy, increase your energy, and help you cope better with work. Exercising after giving birth will help you lose weight quickly after giving birth.

It is a rewarding activity that includes cardiovascular fitness. Walking, swimming, cycling, aerobics, yoga, pilates and running are safe exercises during pregnancy. Remember to listen to your body and drink plenty of water to stay hydrated. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. Kegel exercises can be done discreetly at any time. Tighten the pelvic muscles for five seconds and release and tighten again; try to do 50 a day.

Can You Exercise While Pregnant

Yes, it’s not too late to start. Make sure you drink plenty of water, wear loose clothing and support. Stay calm, relax and stop if you feel too hot. Make sure you listen to your body.

Exercises To Avoid During Pregnancy

Avoid sports-related activities and activities that have a high risk of falling. Avoid hot yoga, skiing, hockey, basketball, football, wrestling, fight clubs, skipping, gymnastics, water skiing, and horseback riding. Although free weights can be used, there is a risk of hitting the stomach. You can use countermeasures instead. Also, stay on your back after the first trimester. Avoid activities that require caution during pregnancy.

Hormones in your body can cause the muscles that hold your bones to loosen, making your bones more mobile and more vulnerable to injury. Extra weight shifts the center of gravity and puts strain on your back, muscles and bones. Stop exercising if you experience vaginal bleeding, dizziness, breast pain, or vaginal discharge. If you experience these symptoms during exercise, consult your doctor. Although everyone knows the benefits of exercise, many expectant mothers are concerned about the safety of exercise during pregnancy.

Apart from women known contraindications, studies have shown that exercise for pregnant women is not only safe, but also beneficial for the health of children and their children during pregnancy and after birth. However, the key is to know which exercises are safe and which exercises to avoid.

Read on to learn all about exercise, including whether it’s safe to exercise during pregnancy, the benefits of being active during pregnancy, the best and worst exercises to do while pregnant, and other things to keep in mind.

Staying Healthy While Pregnant

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