Exercising Throughout Pregnancy Wisely
It is very important that you strive to stay physically fit throughout your pregnancy
. There are many things you can do that are perfectly safe for your unborn child.
The more fit you are during your pregnancy, the easier it will be because you will be strong enough to cope. It can also help the birth of your child to be easier.
In addition, exercise can help boost your circulation to make sure your child is getting everything that he or she needs. It can also help prevent tiredness, cramps, varicose veins, strong stomach muscles, and so forth.
There are several things you can do to make exercise a steady routine in your life. You will thank yourself later by exercising, even if you are tired now.
The first thing you should do is stick to a schedule. When you have a steady workout routine, your body will get used to the work and you will be able to enjoy more of the benefits of exercising.
It will also be easier to exercise part of the time because it has become a steady habit. More sporadic workout will help some, but not as much as steady workouts where your body is worked to grow stronger.
Even though most women who have exercised before they were pregnant stick with their routine as long as they can, it is very important that you realize what your comfort zone is and that you stay within it. You do not want to work yourself too hard or you could experience negative consequences.
If you need to, break your workout into two sessions, reduce the speed, or reduce the intensity. Be sure to talk to your doctor about what you should and should not do.
The general rule is that you should be able to hold a conversation with the person next to you. If you cannot hold a conversation, you are working too hard and your child is not getting enough oxygen.
If you have not been regularly exercising before your became pregnant you may want to enroll in an exercise class. This will help you develop the habit and the instructor will be able to help you know what kind of exercises you should do.
There are often several classes particularly for pregnant women that you can sign up for as well. If you sign up for one of these you will be able to enjoy talking to others about what they are going through and develop friendships.
As you grow larger throughout your pregnancy, you will probably need to lessen the intensity of your workout. By the end you should not be working out at an intensity great than 50 percent of your pre-pregnancy intensity.
It is also a good goal to keep your heart rate below 140 bpm. This can help indicate whether your baby is getting enough oxygen.
One of the best ways to measure your heart rate is to exercise on a stationary bike or other home exercise piece of equipment. These machines often have built in heart rate monitors that simply require you grabbing metal handles.
If you prefer not to work out on home exercise machines, you can invest in a personal heart rate monitor as well. The further you are in your pregnancy, the easier you will find yourself getting tired or winded.
In addition, later on in your pregnancy you will want to make sure that you stay off your back and to some extent your feet. When you lay on your back in the third trimester, there will be too much weight and important blood veins will be cut off.
Likewise, the additional weight often makes many women's feet swell up. The best form of exercise at this point probably is the stationary bike as you can sit down and still get a good workout.
Swimming is also highly recommended for those in the third trimester. This activity will also allow you to lay on your stomach, which will finally give your back relief from the extra weight it has been carried around.
As your stomach grows, your center of gravity is going to change. As a result, it is very important that you are mindful of this and that you adjust your mind to it.
While it may be easy to bend over and touch your toes at 12 weeks, it may cause you to fall over at 8 months. There will be some activities that will put you and your child at risk by doing, that you could have done easily a few months ago.
by: Jack Landry
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