For some women the thought of exercise during pregnancy is
as appealing as a root canal without novacane. In their minds they have a nine
month pass to keeping up with their gym routine. The first three months they
are battling morning sickness and exhaustion. The next three months they are
beginning to show. The last three months are so uncomfortable that walking ten
feet to the bathroom is pure torture, so there is no way they will be able to
walk on a treadmill for ten minutes.
On the other side of the coin, there are some women who do
not let something as little as creating a life stand in their way of exercise. These
are the women we might see actually teaching a class at the gym, or speed
walking throughout our neighborhood with their protruding bellies.
Most of us however fall somewhere in the middle and that is
just how their doctors like it. Exercise comes highly recommended when
pregnant. Not only does it help control weight gain, but some women swear it
helps with delivery also. There are some things to keep in mind in order to
protect yourself and your growing little one. If you want to do sex during pregnancy, see the six positions during sex in this blog.
For starters you need to keep an eye on your heart rate as
you are working out. Letting your heart rate rise to high could be dangerous to
your little one especially in your first trimester. You want to maintain a
steady heart rate and should do the talk test throughout your workout to make
sure you are at a safe level. The talk test is when you talk during your
workout. If you are having a hard time talking and wind up huffy and puffing
more than getting out actual words, then you are working too hard and need to
take it down. Most doctors recommend that you work at a pace where talking is
challenging but still doable.
|Maternity belt, Highly recommended by Doctors as an abdominal support and to reduce lower back pain, click the image for detail|
Pregnancy is not the time to try out new exercise routines. This
means that you should not try the new spinning class that your gym offers. Stick
with the routine you have already been doing and that your body is use to. You
may find that you have to make some modifications to some of your exercises as
your pregnancy progresses. If you are a runner, a modified low impact jog
through out your first trimester is fine but once you enter your second
trimester and begin to show, your jog has to be brought down to a walk. For
those of you who love sit ups, crunches and floor pushups, you can continue to
do these up until you hit about 14 weeks or so. After that time period no floor
exercises are recommending.
If you do not have any sort of exercise routine in place
before you get pregnant, this still does not give you a free pass. Almost every
doctor will tell you that walking is a great exercise for any pregnant women
who are not high risk. Walking at least thirty minutes, three times a week is a
safe way for a pregnant woman to stay active.
Walking is something you can do through out all three
trimesters though you might find yourself moving at a slower pace by your third
trimester. Another great plus to walking, especially as you approach your due
date, is that walking can actually bring on labor. Many doctors will advise
their patients to walk, walk and walk some more in the weeks leading up to
their due dates to get things rolling. Some women who have walked throughout
their entire pregnancy have an easier delivery and recovery period.
The days of pregnant women kicking their feet up and not
moving from the couch for nine months are days of the past. While strenuous
exercise is a no no pregnancy is no longer a good excuse to stop moving.