Some pregnant women fear any form of exercise during pregnancy; others fear that pregnancy will interfere with their regular workout. All women can be reassured that in low-risk pregnancies, exercise is regarded as beneficial for both mother and baby. The American Congress of Obstetricians and Gynecologists recommends that women with uncomplicated pregnancies exercise at least 30 minutes per day, most days of the week. But to be on the safe side, discuss any potential exercise regimen with your doctor before starting it.
Exercise Amount During Pregnancy
Two generations ago, the medical community was hesitant to recommend exercise for pregnant women. Expectant mothers were advised to maintain a heart rate below 140 and to rest as soon as they felt tired. In 2011, women with normal pregnancies are encouraged to exercise regularly, though the amount of acceptable exercise varies from person to person. Women unaccustomed to exercise may be advised to engage in light or moderate workouts only, while women used to intense exercise may be cleared to continue with their regular program with some adjustments. Your obstetrician or health care provider should be your guide.
Effects of Exercise on Mother
Exercise offers numerous benefits for pregnant women. It can minimize the discomforts of pregnancy, improve the amount and quality of your sleep and increase your energy. The stretching and mental discipline involved in exercise may even help prepare you for labor and delivery. Don't be alarmed, however, if you notice that when you're working out, you become tired and breathless much faster than before. Neither of these symptoms necessarily indicates that you're exercising too much or are out of shape. When pregnant, your blood volume increases exponentially, requiring the heart to work much harder to keep the blood circulating properly. Nonetheless, if you become exhausted and breathless to the point that you cannot speak without gasping, take a break until the symptoms subside.
Beneficial Exercises During Pregnancy
The American Pregnancy Association recommends that pregnant women engage in low-impact exercises. These exercises reduce the amount of stress on your joints and ligaments, which become loose and soft during pregnancy in preparation for labor. Placing too much pressure on these ligaments can cause serious and permanent injuries. Low-impact exercises include swimming, yoga, cycling, stretching, strength training and walking.
Warnings
When exercising, it is essential that you listen to your body. If you feel exhausted, faint or dizzy, do not force yourself to continue working out. Exercising under these conditions may increase the risk of injury or heighten the chance of falling and impacting your stomach, which could harm the baby. When experiencing these symptoms, stop exercising for several minutes to see if the feeling passes. If it does, you may want to continue working out at a more moderate pace. If not, call it a day.
