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The Principles for Safe Exercise during Pregnancy
By: Adrian Smikins
Pregnancy is one of the hardest; if not the hardest undertaking a woman endures. Aside from frequent bathroom trips, shameful uncontrolled gas, and the infamous morning sickness is the fact that you will gain weight.
Pregnancy is the safest excuse to gain weight. No matter how you try to deny, all women undergo the same thing. In fact, it is even encouraged for pregnant women to  gain weight. The right amount of weight gained is essential and crucial all throughout your pregnancy. However, what we would like to avoid as much as possible is the irony of gaining more than what we should. If you are of normal weight, the approved weight gain is anywhere between 25-35 pounds, however if you are naturally underweight then you may gain up to 40 pounds but if you are diagnosed as obese then you should not exceed 15 pounds.
In order to stay in the right track or much better to stay on the right weight, exercise plays the biggest part. Safe exercise during pregnancy not only helps you control your weight but it also decreases your risk of labor complications in the long run. It also shortens the span of time of your labor and promotes a faster recovery after giving birth. The benefits of doing a safe exercise during pregnancy are virtually limitless, not to mention the overall feeling of wellness that it has to offer.
But how do we practice safe exercise during pregnancy? Here are some useful guidelines that you may want to consider.
Pay attention to your body
If you run out of breath or feel dizzy, then that’s your signal to take a rest. Once you regain strength, then you can restart but at a slower pace. Pregnancy is not the time to push to your limits.
Be well hydrated
Drink plenty of water in between exercises. It is a simple way of not getting overheated as raising basal temperature is dangerous to your pregnancy.
Avoid Injury
Your joints and ligaments are softer and less stable as they usually are. Have plenty of support especially on your back. Never attempt to do floor exercises if you are beyond 20 weeks of pregnancy.
Observing safe exercise during pregnancy is important. You may be the toughest, most active person prior to your conception, but exercise during pregnancy is something that should be done with great care and with moderation.
Five Exercises to maintain your Fitness while Pregnant
By: Tom Parker
Exercising whilst pregnant can help prepare your body for giving birth. However, you need to make sure that the exercise you perform does not place undue strain on your body or your baby. In this article I outline five exercises that are suitable for pregnant women.
Before you start any exercise you should work out your target heart rate. To do this you first need to determine your maximum heart rate. One way to do this is using the formula:
- MHR = 220 - Age
Your target heart rate will then be 60%-65% of your maximum heart rate. So if you are 40 your maximum heart rate will be around 180 beats per minute (BPM) and your target heart rate will be between 109 BPM and 117 BPM. Once you have determined your target heart rate, try to stay within it. This will ensure that you don't over exert yourself.
After you have performed the above heart rate calculations you can move onto the actual exercise. As promised here are the 5 exercises for pregnant women:
1) TAKE A DAILY BRISK WALK:- Walking is a good exercise which can be performed within your comfort zone. Make sure you wear comfortable shoes and monitor the distance you have covered.
2) YOGA:- Yoga allow you to relieve the stress, anxiety and worries associated with pregnancy. If you feel at any time you have overdone it when practicing yoga consult your doctor.
3) SWIMMING:- Swimming is another great way to exercise without placing undue strain on your body. It can help reduce the pain and pressure associated with pregnancy and is one of the best possible exercises during the third trimester.
4) PILATES:- Pilates can support more comfortable pregnancies by strengthening the abdominal, back and pelvic muscles. Pilates is also a popular exercise with new mothers because it helps them get their figure back.
5) WEIGHT TRAINING:- Weight training is a good exercise for pregnant women provided it is performed in moderation and light weights are used. The benefits can include more energy and reduced leg cramps.
If you decide to continue exercising when pregnant also make sure to take the following into account so that you do not over exert yourself:
- Make sure you are getting adequate amounts of rest.
- Try not to exercise when it is hot and humid as it will increase your core temperature.
- Do not exercise when you are sick.
- Make sure that you warm up five minutes before you exercise.
I hope this article gives you some ideas if you want to carry on exercising when pregnant. Keeping up your exercise routine will make you feel better, maintain your existing fitness levels and prepare your body for the additional strains and stress caused by pregnancy. Before beginning any exercise routine you are advised to consult your obstetrician and/or gynaecologist to determine which exercises are safest at each point of your pregnancy. However, provided you follow the advice of a professional you can create a fun, fitness routine for your pregnancy.
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