Exercise And Its Effects On Pregnancy
December 16, 2009 by Barbara P Manter
Filed under Health Fitness
Just a few years ago, telling a woman that she can and should exercise while pregnant would have been met with weird looks and laughter. However, we now know that exercising during pregnancy is not only extremely beneficial to the mother, but to the baby’s long-term health, as well.
Studies show that women who exercised during their pregnancy, and yes, that includes abdominal exercises, had shorter labors and greater outcomes. Moreover, women who exercise during pregnancy are able to get back to their before-pregnancy fitness more rapidly, as well.
That being said, there are some guidelines that women should follow. While there is no specific target heart rate, you want to be careful not to overexert yourself to the point of exhaustion. Staying fit during a pregnancy is one thing, trying to lose weight during that pregnancy is another.
The best way to determine what level of exercise you can handle after you are pregnant is to continue the original regimen you were on. Then, let your doctor know what cardiovascular and strength training you are doing, and keep him or her informed throughout your pregnancy. By listening to them and your own body, you will be able to monitor you and let you know if it is time to back off on intensity.
Also, keep your track of your body temperature. You must understand that your baby cannot regulate his own body temperature, because it is relying on you to do this for him. So, make sure you allow for proper warm up and cool down times before and after exercising. If you will not have time to properly cool down after exercising, skip it and do it later.
That being said, while you may be able to run up to the day you give birth, you do want to keep any deep muscle or movements to a minimum. When you are pregnant, your body will naturally produce greater amounts of the hormone relaxin. This hormone will increase your range of motion, because it lubricates your joints. While this may seem nice, this will increase your risk of injury if you are not careful.
In addition to limiting deep muscle movements and other flexibility exercises, try to avoid exercises involving your ability to balance. This would include such activities as biking and using roller blades. While fun, your balance will naturally be off during your pregnancy, and while the exercise itself will not harm you, one fall can really hurt your unborn child.
So, while you are pregnant, keep exercising. Your baby will be born with healthier, and you will come out of the labor quicker and in better condition. Use your best judgment, common sense, keep your doctor informed, and remember to listen to your body.
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