Importance of Exercise During a Pregnancy
Is exercise important to a woman who is on the family way?
Unless she has complications that prevent her from doing physical activities, a pregnant woman must get into physical exercises to prepare herself for labour. It would be easier for her to adapt to her changing shape and weight gain when she is active and fit during pregnancy. When done on a daily basis, exercise strengthens her muscles and makes her joints stronger to help her carry the extra weight of pregnancy. Exercise also improves circulation, ease backache and help her feel well.
However, she should consult first with her doctor, physiotherapist or healthcare provider for the forms and levels of exercises appropriate for her.Generally, a healthy woman who has been doing routine exercises in her previous pregnancy can continue her exercise program after consulting with her doctor, as each pregnancy is different from the other.
Once she gets the go signal from her doctor, the pregnant woman must remember these simple but important tips in performing exercises. First, she must warm up before doing any exercise and cool down afterwards. She can engage in at least 30 minutes of moderate-intensity physical activity based on the Perceived Exertion Scale , and maintain such level throughout her exercise program. As a rule, she should be able to hold a conversation as she exercises and does not get exhausted easily. If she does get exhausted, she is probably exercising too strenuously. She must drink plenty of water and other fluids to keep her body hydrated. Likewise, she must perform up to only three sessions a week of vigorous exercise in her third trimester.
In addition, it is advisable that a pregnant woman wears cool and comfortable clothing with which she can move freely, and a supportive, firm bra to keep her breasts from bouncing. Her shoes must also give her comfort. She must make sure to keep her body fueled with plenty of carbohydrates to keep her energy level and avoid fatigue.
Women who are pregnant may take these generally safe activities, such as brisk walking, swimming, cycling outdoors or on stationary bicycle, stair climbing, aquarobics or exercise in water, stretching, and dancing.
Furthermore, it is important that a pregnant woman displaying pregnancy symptoms to takes on fitness exercises to promote relaxation, relieve pelvic pressure, and reduce swelling or edema in the legs. From her fourth through the eight month of pregnancy, the expectant mother should perform specific exercises to help her in childbirth, such as: abdominal breathing, which promotes relaxation and lift the abdominal wall off the uterus; pelvic rocking, which helps prevent or ease lower back pain; knee bending and relaxing, which helps relax the muscles of the pelvic floor; tailor sitting (sitting cross-legged) and rhythmic breathing, and squatting and relaxing, to help relax the muscles of the pelvic floor.
During the second and third trimester, however, a pregnant woman must avoid exercising flat on her back for long periods because this can reduce the flow of blood to her heart.
All these are but a few of the exercises that a pregnant woman must do during pregnancy. But it is no compulsory for her to push beyond her limits just because the guidelines set a particular standard. It is important that she listens to her body before she becomes exhausted. It is normal to cut back her fitness program as pregnancy progresses.