Pregnancy & Workout

PREGNANCY AND WORKOUT

Do we all deserve to have a perfect body, perfect body to our body type?  

YES!

We all want to be perfect. The world want us to be perfect, MEN and WOMEN want us to be perfect.

BUT is it OVER when we have a child? Definitely NO!

If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase the risk for miscarriage in a normal low risk pregnancy.

Benefits of Prenatal exercise

· Maintain or increase cardiovascular fitness, muscular strength, flexibility.

· Women who exercise during pregnancy experience fewer common prenatal discomforts such as constipation, swollen extremities, leg cramps, nausea, varicose veins, insomnia, fatigue, back pain or other orthopedic conditions.

· Exercise can improve posture and body mechanics, facilitate circulation, reduce pelvic and rectal pressure and increase energy levels.

·  Lower incidence of excessive weight gain

· Stabilize mood states (fewer feeling of stress, anxiety, insomnia, depression)

· Less problematic deliveries

· It can help prevent gestational diabetes, a form of diabetes that sometimes develops during pregnancy. For women who already have gestational diabetes, regular exercise and changes in diet can help control the disease.

Exercise during pregnancy

Before you start exercising talk to your health care provider. Not all women should exercise, especially if they are at risk of preterm labor or suffer from a serious ailment, such as heart or lung disease. So, check with your health care provider before you start an exercise program.

Healthy pregnant women should get at least 2 ½ hours of aerobic exercise every week, that means that most pregnant women should try to get 30 min of aerobic exercise on most, if not all, days.

With a little bit of caution, you can achieve or maintain a level of fitness that would shock your grandmother. You will feel and look better.

What activities are great for you

Great example of aerobic exercise:

-       Walking

-       Swimming, aqua aerobic

-       Dancing

-       Hiking

-       Indoor cycling

-       Strength training – weightlifting (light to moderate weights)

When you do weightlifting avoid of Valsava maneuver - holding the breath when a great deal of force is exerted (such as when lifting a very heavy weight), increasing thoracic pressure and possibly impeding venous blood return.

Overhead lifting should be avoided to prevent irritation or injury to the low back due to the decreased ability of the weakened abdominals to stabilize the torso against the pull of the belly.

When you exercise, pay attention to your body and how you feel. Do not overdo it – try to build up your level of fitness gradually.

If you have any serious problems, such as vaginal bleeding, dizziness, headaches, chest pain, decreased fetal movement or contractions, stop exercising and contact your health care provider immediately.

What activities are NOT for you:

Avoid any activities that put you at high risk of injury and you could get hit in the belly.

-       Snow and waterskiing

-       Rock climbing

-       Snowboarding

-       Diving

-       Scuba diving

-       Bungee jumping

-       Horseback riding

-       Ice skating/hockey

-       Road or mountain cycling

-       Vigorous exercise at altitude (non-acclimated women)

After the third month, avoid exercises that require you to lie flat on your back (supine position). Lying on your back can restrict the flow of blood to the uterus and endanger your baby.

Avoid rocky terrain or unstable ground when running or cycling (your joints are more lax in pregnancy, and ankle sprains and other injuries may occur)

Tips for you:

- Always start very slowly and be careful not to over exert yourself, do longer warm-ups, after workout cool down and stretch

-   Listen to your body, your body will give you signals that it is time to reduce the level of exercise you are performing

-    Never exercise to the point of exhaustion or breathlessness

-    Make sure to drink water to prevent dehydration

-    Don’t get too hot

-    Wear comfortable footwear that gives strong ankle and arch support

-    Take frequent breaks, and drink plenty of fluids during exercise

-    Keep legs moving while standing to stimulate sluggish venous return

-    Replace supine position (lie flat on your back) with semi-recumbent position (knees on aside)

-       Replace prone positions (plank) with lying on your elbows and knees

Warning signs that you need to stop exercising and possible get medical attention

-       Chest pain

-       Dizziness that does not resolve

-       Sharp headache

-       Contractions that last a long time

-       Bleeding

Check out all workouts that are safe for pregnant. Use modification.

Tips:

1. plank position - stay on your knees
2. push ups - stay on your knees
3. crunches (abs exercise) - avoid lying on your back, put your knees on a side (semirecumbent position)
4. press over head - if you have problem with your low back, avoid press over head. If you do not have problems with low back, you can do press over head, but not for a long time (up to 3min should be fine). Listen to your body signals, your body will tell if something is wrong.
5. jump rope - replace with fast marching
6. instead of high impact use low impact (one foot is always on the floor)

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