Maintaining a regular exercise routine throughout your pregnancy
can help you stay healthy and feel your best.
Regular exercise during pregnancy
can improve your posture and decrease some common discomforts such as backaches
and fatigue.
There is evidence that physical activity may prevent gestational
diabetes (diabetes that develops during pregnancy), relieve stress, and build
more stamina needed for labor and delivery.
If you were physically active before your pregnancy, you should
be able to continue your activity in moderation. Don't try to exercise at your
former level; instead, do what's most comfortable for you now. Low impact
aerobics are encouraged versus high impact.
The pregnant competitive athlete should be closely followed by
an obstetrician.
If you have never exercised regularly before, you can safely
begin an exercise program during pregnancy after consulting with your health
care provider, but do not try a new, strenuous activity. Walking is considered
safe to initiate when pregnant.
The American College of Obstetrics and Gynecology recommends 30
minutes or more of moderate exercise per day on most if not all days of the
week, unless you have a medical or pregnancy complication.
Who Should Not Exercise During Pregnancy?
If you have a medical problem, such as asthma, heart disease, or
diabetes, exercise may not be advisable. Exercise may also be harmful if you
have a pregnancy-related condition such as:
- Bleeding or spotting
- Low placenta
- Threatened or recurrent miscarriage
- Previous premature births or history of early labor
- Weak cervix
Your
health care provider can also give you personal exercise guidelines, based on
your medical history.
What Exercises Are Safe During Pregnancy?
Most exercises are safe to perform during pregnancy, as long as
you exercise with caution and do not overdo it.
The safest and most productive activities are swimming, brisk
walking, indoor stationary cycling, step or elliptical machines, and low-impact
aerobics (taught by a certified aerobics instructor). These activities carry
little risk of injury, benefit your entire body, and can be continued until
birth.
Tennis and racquetball are generally safe activities, but
changes in balance during pregnancy may affect rapid movements.
Other
activities such as jogging can be done in moderation, especially if you were
doing them before your pregnancy. You may want to choose exercises or
activities that do not require great balance or coordination, especially later
in pregnancy.
How Soon Can I Exercise After Delivery?
It is best to ask your health care provider how soon you can
begin your exercise routine after delivering your baby.
Although you may be eager to get in shape quickly, return to
your pre-pregnancy fitness routines gradually. Follow your health care
provider's exercise recommendations.
Most women can safely perform a low-impact activity one to two
weeks after a vaginal birth (or three to four weeks after a cesarean birth). Do
about half of your normal floor exercises and don't try to overdo it.
Tell us about your previous experience.
Do you exercised during pregnancy?
And any kind of sport do you prefer?
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