For many years it was believed that once a woman became pregnant she should just lounge on the couch and rest for hours on end, each and every day. After numerous clinical studies it was found that most women should do quite the opposite.
Usually, the doctor will recommend a patient continue with moderate exercise throughout most of the pregnancy. If the patient has been sedentary, the doctor may map out an exercise program that will get the patient moving once again.
When it’s time to deliver your baby, you’ll be glad you spent time on a fitness program during your pregnancy. Not only will exercise during your pregnancy give you additional strength and energy, but will provide you with the stamina you’ll need for the labor and delivery of your newborn.
A daily fitness regimen performed by the mother-to-be during pregnancy has also been found to produce a healthier and stronger baby. Every time you give your body a workout, your baby gets one too.
An added bonus for those of you dreading those long hours of child labor is that regular exercise during pregnancy has been known to reduce the time frame for this process by about a third. This in itself is a great motivating factor, since every hour spent in labor can seem like a much longer period of time.
While exercise will undoubtedly help you obtain all these wonderful benefits, there are some guidelines you should follow:
A visit with your physician should be the first step to developing a fitness program during pregnancy. The idea is that exercise is good for you and your baby, but only your doctor can guide you along the safest route.
Start slowly! The idea is that you want to build strength and stamina over time, not on the first day. Your exercise routine should include sensible movements that do not over-strain your muscles and bones. You want to get and stay healthy and remain injury-free. Stick to about 30 minute exercise routines, and if you feel stressed or sore, slow down, walk very slowly until you cool down, then adjust your routine to avoid that happening again. The difference between exercising while you’re pregnant and exercising when you’re not is that your “little partner” is already putting a strain on your body. You may not be able to do the exercise routine that you are used to. Slow down and you will succeed.
Avoid high altitudes, extreme humidity, or especially warm temperatures when exercising. Getting overheated is harmful to you and your baby, and it could actually cause serious harm. When you’re exercising in normal conditions, you always need to be sure you drink plenty of water and keep yourself hydrated. Trying to stay hydrated while your exercising in extreme conditions is impossible while pregnant.
Monitor your heart rate, your breathing, and your pulse. This will allow you to observe your progress and notice any limitations you may need to be aware of. Knowing this information and making a note of it while exercising could assist your physician in diagnosing any problems or potential hazards you may face.
In the final trimester of pregnancy, you’ll need to be especially aware of avoiding any running, jumping, or bounding. Now is the time to slow down your routine in order to avoid potentially harming yourself or the baby.
Pregnancy brings on many changes both physically and emotionally. A routine fitness program that suits your particular needs during this time will help you maintain your healthy body and build a stronger, healthier body for your newborn child. Yes, you have limitations when you exercise now, but taking it slowly at first, you’ll be able to build yourself up, increase your stamina, and be a happier person knowing you did what was right for yourself and your baby.
Tina Titas is a columnist for FunExerciseVideos.com. For the latest trends in pregnancy fitness, visit us and you’ll find pregnancy workout videos at a price you can afford. Have fun while you get fit – what a great idea!