'Walk slowly', 'don't bend', 'don't climb up the stairs', etc. These are the regular statements made by our oldies when somebody in the house is expecting. Probably, this is the reason that we all carry some misconceptions in our minds that any kind of physical activity during pregnancy may be harmful. But today, the doctors and gynecologists themselves want expectant mother's to have a considerable physical activity. It may include any kind of light exercises such as Yoga, moderate pace walking, low impact aerobic exercises, Swimming. Strenuous exercise such as heavy gyming, power yoga, Dancing, water and other sports must be avoided. The duration of your exercise must be decided by your doctor and fitness expert. According to experts, while exercising during pregnancy, your heart rate should not elevate 140 beats/min.
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WILL EXERCISE HURT THE GROWING FETUS IN ANYWAY?
If a correct exercise and exercising pattern is adopted with the help of experts (gynecologist, physiotherapist or fitness expert), not only you remain fit throughout the pregnancy but also help you deliver a healthy full term baby. Your doctor may assess you physically and after a complete health check up and dietary assessment, may suggest you a suitable exercise and also the time duration. Exercising while pregnant may benefit you in many ways:
Safe pregnancy exercises improves muscle strength and flexibility, hence, facilitating a normal delivery.
Daily workouts may help you reduce or at least maintain weight by burning the extra calories, thereby ensuring a healthy and safe pregnancy.
Cardiovascular exercises perk up your heart functions, aiding in efficient blood flow to the placenta and throughout the body.
It also helps remove toxins from the body through sweat.
It helps correct water retention if any, and thus control the blood pressure.
Exercise also strengthens pelvic muscles which aids in controlling the backache problem usually experienced during the third trimester.
Some exercises such as Yoga and Pranayama helps improve your posture which normally gets disturbed due to increase in the magnitude of stomach. Yoga may alsohelp relieve stress and any kind negativity during pregnancy.
WILL THE WORKOUTS GO WELL WITH MY CURRENT HEALTH STATUS?
You need to be extra conscious before taking up a new activity during pregnancy. There are few contraindications to exercise during pregnancy, one must go through a complete health check up before starting the best exercise for pregnant women.
If your USG report reflects an Intrauterine Growth Retardation (IUGR) of the fetus, you are not advised for any kind of exercise.
Bleeding from the uterus during any of the three trimesters is a contraindication to exercise during pregnancy.
Women with uncontrolled hypertension may avoid exertion.
Respiratory disorders in women would also make workouts difficult.
Physical conditions such as Anemia, Orthopedic constraints should avoid physical activity.
Many a times, women with morbid obesity (BMI > 40) or extremely underweight (BMI < 15) are advised bed rest by doctors.
Pregnant women with hormonal disorders such as Diabetes Mellitus or Thyroid malfunctions should seek a medical advise.
Irregular heart beats (arrythmias) is also a major contraindication.
Twin or multiple pregnancy with a risk of early labor may avoid exercising.
Women with a highly sedentary life before pregnancy should avoid taking up any activity all of a sudden.
I'VE HEARD EXERCISE MAY CAUSE A PREMATURE BIRTH !
I don't know why, but many people carry such fallacies? They have a false impression that exercise may cause a premature birth due to the hormones released during activity in response to stress (also called 'fight or flight hormones'). But the fact is, in pregnant women the speed of recovery of the fetal heart rate is much better than in normal individuals. People also have a misconception that exercise may reduce the blood and nutrient supply to the fetus due to the driving of blood flow towards other organs. But as a result to normal adaptation of the body during pregnancy, the blood volume increases greatly and a steady blood and nutrient supply to the fetus through the umbilical cord is guaranteed. Exercise may increase the central body temperature greatly and harm the fetus is also a common misapprehension. Recent studies show that pregnant women have much better control on the inner body temperature than usual.
Your health as well as your baby's health is in your own hands. Whatever you do, whatever you eat or think may reflect on the baby's health.The kind of experience you give your child in the womb may become a replica in future. You have to eat well, be optimistic and affirmative, stay in the pink and feel good about yourself. Diet, physical activity and proper medications are the only key to a hale and hearty pregnancy.
