Well there s good news and bad news and it s pretty much the same news. Exercise during pregnancy is good for both mother to be and baby. Exercise
can help you moderate your weight gain to a healthy range Joe Montana Color Rush Jersey , improve circulation, ease joint discomfort and get your body in shape for its biggest event on delivery day. Research has shown
that moderate exercise throughout pregnancy can shorten your labor time and
quicken your postpartum recovery time. You can also regain your pre pregnancy
shape a lot faster. The bad news is that provided you have a normal pregnancy
without complications, you really do not have an excuse to lounge on the couch
and open another chip bag.
Recent research has shown that exercise not only regulates the expecting mother s weight the her baby s weight as well. As
published in the October 2009 issue of Obstetrics and Gynecology, Norwegian
researchers discovered the odds of delivering an oversize baby dropped by 28
percent when expecting mothers exercised regularly. Fetal macrosomia Black Richard Sherman Jersey , which is a medical term for heavier weight newborns, poses health risks to both the baby and mother. These risks include
higher probability of C sections, delivery complications, postpartum
hemorrhage Black Eli Harold Jersey , and lower Apgar scores. Also, heavier babies were at a greater risk for obesity later in life.
Getting your Doctor s OK
As with any activity during pregnancy, it s important to get the OK from your
health care provider. It s also important that you pace your exercise during
pregnancy and not overdo it. Most doctors recommend at least 30 minutes of
moderate exercise a day for an expecting women who is in good health. Shorter
and more frequent low impact workouts are preferable to long intense
sessions.
Listen to your Body
If you regularly exercised before you were pregnant, then you can probably continue to work out around the same level
in the beginning as long as your are comfortable and you have your health care
provider s OK. If you were not much of an exercise buff before
pregnancy Black Jaquiski Tartt Jersey , then start out slowly with an activity like walking. Start easy at maybe 10 minutes a day and build up slowly to 30 minutes over a
few weeks or months.
Pregnancy is not a time to take on a new sport. High altitude activities such as scuba diving, hiking at high altitudes or water or
snow skiing are probably activities you want to avoid. As you get bigger your
center of gravity changes and your ligaments and tendons become looser with your
increased progesterone making you more injury prone.
Sports such as swimming or water aerobics are good choices as you do not risk falling and your
body weight is supported by the water. Also it s hard to injure yourself or get
overheated when swimming in a cool pool, provided you pace
yourself.
Drinking plenty of fluids to stay hydrated and not overheating are important precautions. Remember to stretch out before and after your
workouts and never exercise to the point of exhaustion. You also want to make
sure that you dress comfortably for workouts in clothes that are not too
constricting for your shape or restrict circulation. Now is not the time to
squeeze into tight spandex gym clothes, so go ahead and invest into a maternity
workout pant with a comfortable waistband. Find a comfortable workout bra and
invest in a maternity swimwear with plenty of stretch if you are swimming.
Comfort is important for your body as well as your baby s health.
A regular exercise program can ease your stress and improve your well being now as
well as prepare your body for the physical challenges of delivery. Even if you
have not been a regular exerciser before pregnancy Black Arik Armstead Jersey , with your health care provider s OK, pregnancy is a great time to start.
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