Pregnancy exercise advice from an expert
May 27, 2009
Everyone needs some good, expert advice, so we have put together some advice about pregnancy and exercise from Dr. Tulika, who is a trained Lamaze Pregnancy Educator.
Benefits of exercising during pregnancy
Exercising during pregnancy will reduce stress levels and give you some much-needed energy. You will have fewer problems with tiredness, swelling, body aches, and pains. It will also work to improve your self-image. Above all, it will make recovery much easier after you have had the baby.
When to start exercising
Always check with your doctor for permission before beginning any exercise routine. Start slowly and stay cool if possible because becoming too hot during your 1st trimester can cause problems with the baby.
Duration of exercises
If you exercised before becoming pregnant, you should be able to exercise for the same amount of time if you reduce the intensity. Use common sense, and try not to become too tired.
If you are just beginning to exercise for the first time, start slowly (5 minutes per day) and work up gradually to 20 minutes per day over a 14-day period. You can always seek advice from a certified pregnancy trainer for a safe exercise routine.
Exercise can make the birth process easier
Exercise will help to make labor easier because it strengthens the pelvic muscles and increases your endurance capabilities.
Exercises to avoid
An exercise that requires you to lie on your back should be avoided after the 1st trimester because it results in reduced blood flow to the baby.
Good exercises for women just starting to exercise
Women just starting out should pick easy exercises like walking and build their time up gradually.
Shortening the labor process
Research indicates that women who exercise for the duration of their pregnancy usually have 30% shorter labor periods than women who don’t exercise. 65% of women who exercise deliver in less than 5 hours.
Reasons for women not to exercise
There are some conditions women have that would prevent them from being able to exercise safely. They are heart disease, cervix disorders, former premature deliveries, bleeding during the 2nd or 3rd trimesters, and hypertension.
Other conditions women may have that require extreme caution during exercise are
prolonged severe anemia, chronic bronchitis, Type 1 Diabetes, obesity, underweight, sedentary, seizure disorders, thyroid disorders, and smoking tobacco.
Acceptable weight gain
It is recommended that pregnant women gain between 25 and 35 pounds during their pregnancy.
Obesity
Obese women can exercise as long as the program is altered to suit their conditions and their exercise routines are supervised.
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My wife do exercise when she was pregnant. It helped our baby become a healthy and smart kid.