Any exercise program should be approved by your primary care physician. In general, exercise is beneficial before and during pregnancy, but there may be reasons that you need to abstain from a workout regimen. See your doctor before you begin.
REASONS TO GET IN SHAPE:
ENHANCE YOUR MOOD:
Exercise before you are pregnant can give you an all-around better feeling. Exercise changes the brain chemistry and stimulates endorphins, which directly affect your mood. Combined with the blessings of better sleep and reduced stress, you just may find yourself in a good state of mind. Stressed women may have irregularities with their periods and ovulation which can reduce their chances of getting pregnant.
PREPARE FOR CARRYING THE BABY:
Exercise before and during pregnancy can help prepare you for carrying around your new baby. Carrying the baby doesn't seem that bad, but don't forget the diaper bag, the baby carrier, and other infant accessories. Infants alone can reach over 20 pounds before 8 months.
PREPARE FOR THE RIGORS OF CHILDBIRTH:
Exercise during your pregnancy can help you better withstand the rigors of labor and delivery. The process of delivery requires energy, stamina, and determination and a good exercise program can increase your readiness for this amazing journey.
GET YOUR BODY BACK AFTER:
Maintaining fitness during your pregnancy will prepare your body for an easier time of rebounding back to the way you want it. It also helps keep off unnecessary weight gain during your pregnancy which would only make bouncing back more difficult.
Exercise before Pregnancy
What better time to look at your lifestyle
Exercise during Pregnancy
|Before beginning an exercise routine give consideration to how much you exercised before pregnancy.|
This is not the time to break your previous land speed record.
Many women enjoy dancing, swimming, water aerobics, yoga, pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness).
Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Start slowly. Even if you never exercised regularly before, a program can be undertaken safely. If you have been following a regular exercise regime, there's no reason you shouldn't be able to continue on the same level for the first trimester. The important thing is to listen to your body- if it feels like too much, take it down a notch. Particularly if you suffer from morning sickness, be aware of your limits.
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
Avoid any contact sports now is not the time to take up downhill or water skiing, judo, ice hockey, horseback riding, or soccer and beware of any activities in which you may get hit in the stomach. Although people who take part in these sports competitively often continue well into their pregnancy. Most doctors and midwives also recommend giving up bicycling after the second trimester.
Slow down if you can't comfortably carry on a conversation while exercising. Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Yoga and Pilates are rapidly becoming the "in thing" for moms-to-be and are great for your physical and mental health. Pilates exercises combine strength training with unique breathing and posture techniques, for that total-body workout, while Yoga uses stretching and breathing techniques to tone your body while calming your mind. However, not all Yoga and Pilates exercises are safe for pregnant women. Look for a prenatal Yoga or Pilates class in your area, where the classes are tailored to pregnant moms.
Exercise after Pregnancy
|It is possible to get back to your pre-pregnancy weight and body form. A good rule of thumb is to wait about 6-8 weeks after delivery before trying to start your fitness challenge. The following are some tips and ideas on how to establish a post pregnancy fitness routine. As with any new fitness activity, you will want to consult your doctor before getting started.|
Before beginning an exercise routine give consideration to how much you exercised before birth, before pregnancy, the type of birth you experienced, and your overall feel after birth! (Do remember that exercising does give you more energy in the end.)
|Pre Natal & Post Natal|
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|Drink water regularly|
- at least 8 glasses
of fluid a day
|Women who exercise during pregnancy may require a higher energy intake than the extra |
150 to 300 calories per day recommended for non exercising women.
|Pre & Post Natal|
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|Exercise may make pregnancy more comfortable, shorten labor and reduce the need for obstetric interventions.|