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Before now, a pregnant woman was supposed to take it easy
and avoid strenuous activity but that way of thinking has
changed. Today, most doctors agree exercise is actually good
for a healthy pregnancy.
Deneen Calloway is 6 months pregnant and stepping up her workout.
"I went through the first trimester without any problems
and then started becoming gradually a little bit more active,”
she said.
Deneen didn't want to sit idle during her pregnancy so she
signed up for an exercise program designed especially for
mothers-to-be. It came with her doctor's approval.
In fact, most doctors agree that, barring complications, exercise
is one of the best things for a pregnant woman.
"You have stairs, rowing machines, things like that or
just plain walking, you know, a real vigorous walk, not just
walking down to the store, but a vigorous walk, it's great!"
said OB/GYN Dr. Barry Jacobson.
Staying active is not just good for the heart and lungs. It
may also reduce the risk of medical problems like gestational
diabetes or pre-eclampsia, a dangerous spike in blood pressure
that can occur during pregnancy. Exercise can also reduce
stress and anxiety.
“If somebody has the impetus to do it there's no doubt
both emotionally and physically you feel better,” continued
Dr. Jacobson.
The key is to work out at a rate you're used to. Couch potatoes
- that doesn't let you off the hook!
"I was pretty much a couch potato when I started back
in with my exercise and I was already pregnant,” said
Deneen. "If you take it one step at a time, you start
at the beginning, you take your ‘baby steps’,
you can get to where you need to be."
Just a word of warning: It is critical that any
pregnant woman, whether or not she's already working out on
a daily basis, see a doctor before starting any exercise program.
More information
Benefits of Exercise During Pregnancy
Exercise is an important component of a healthy lifestyle.
For a long time, doctors used to discourage exercise, especially
vigorous activity, during pregnancy. It was believed any physically
demanding activity could significantly raise a woman’s
body temperature, increase circulating levels of stress hormones,
decrease blood flow to the fetus, and use up vital calories.
In turn, these factors would supposedly increase the risk
of pregnancy loss, fetal malformations, growth retardation,
fetal brain damage, bleeding, and pre-term or difficult labor.
Fortunately, research has proven most of these pregnancy myths
to be wrong. Exercise has been found to have true benefits
for mom and baby. Pregnant women who exercise are more physically
fit and less likely to experience anxiety and depression.
Exercise reduces the risk of developing some common problems
that occur during pregnancy, such as excessive weight gain,
fatigue, swelling in the hands and feet, varicose veins, leg
cramps, insomnia, back pain, and constipation. Regular physical
activity may also reduce the risk of developing gestational
diabetes.
During pregnancy, exercise is associated with a higher volume
of blood flow to the fetus through the placenta. Babies born
to exercising moms tend to experience less stress during labor
and delivery. They tend to be heavier and longer and have
higher Apgar scores. After birth, the infants are also more
alert.
The benefits of exercise continue after pregnancy. Women who
continue to exercise after giving birth lose weight more rapidly,
are more likely to regain abdominal muscle tone, and are less
likely to experience post-partum stress and depression.
Exercise Recommendations
Health care experts recommend Americans accumulate at least
30 minutes of moderate physical activity a day on most days
of the week. Currently, the American College of Obstetricians
and Gynecologists recommends pregnant women follow those same
guidelines, unless advised otherwise by their health care
provider.
Since pregnant women may be unknowingly at risk for exercise
complications, health experts recommend getting a doctor’s
opinion before starting any program of regular physical activity.
Exercise may not be recommended for women who are carrying
more than one fetus, those with certain medical conditions
(such as severe anemia, heart disease, lung disease, or pregnancy
induced high blood pressure), patients with an incompetent
cervix, women experiencing premature contractions, or those
with a history of pre-term labor.
Pregnant women who exercise need to keep several things in
mind. Pregnancy leads to several kinds of physical changes
in the body. There is an increased demand for oxygen and blood
flow to the developing fetus. As the abdomen enlarges, a woman’s
center of gravity shifts, causing an increased curvature at
the lower back and changes in balance. Hormones produced during
pregnancy cause the ligaments supporting the joints to relax,
which can increase the risk of joint injury.
When exercising, follow the same general guidelines used for
the general public. Begin slowly. Start with a warm up of
at least five to ten minutes. Don’t forget to cool-down
after exercise. Wear comfortable clothing. Avoid exercising
in heat and humidity and drink plenty of water to replenish
fluids. Stay away from contact sports and activities that
may increase risk for falls. Watch for warning signs of potential
pregnancy complications, such as dizziness, back or hip pain,
unusual swelling, shortness of breath, increased uterine contractions,
decreased movement of the fetus, bleeding, or leakage of amniotic
fluid.
Some fitness studios offer specific classes for moms-to-be.
Pregnant women can share with one another and offer emotional
support and encouragement. Look for classes led by a certified
trainer or fitness expert. These classes offer safe exercise
programs designed to increase fitness and limit danger to
the woman and her baby.
By: Claudine Chalfant; Source: American
College of Obstetricians and Gynecologists, 12/12/2002
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