For many women, becoming pregnant is a welcome and exciting life event. If you're a teen and recently learned that you're pregnant, your feelings may be quite the opposite. Teen pregnancy may be one of the most difficult challenges of your life, but healthy habits such as regular exercise can help you mentally and physically prepare for the new arrival.
Improved Outlook
You have many practical issues to consider when you're a pregnant teen. For example, you will need to decide whether you're going to keep the baby or put him up for adoption and figure out whether are going to continue attending school. These added stresses can increase your chance of becoming anxious and depressed. Exercising on a regular basis can help you improve your sense of calm because it is known to boost a "happy" brain chemical called serotonin. A daily workout can also help relieve pressure by taking your mind off matters when you start to feel overwhelmed.
Improved Energy
Being pregnant can cause you to fatigue easily, but getting regular exercise can help boost your heart's ability to pump blood, increase your breathing capacity and give you greater muscular strength and endurance. This means you will have an easier time with daily activities such as walking around the mall with your friends and can improve your energy to tackle nighttime quiz studying. Regular exercise can also indirectly give you more daytime energy by helping you get a more restful sleep every night.
Reduced Aches and Pains
Some aches, pains and other annoyances are sure to pay you a visit during pregnancy, but exercise can help reduce some of them. For example, you're less likely to experience backaches if you have stronger muscles in your thighs, buttocks and back. You're also less likely to experience constipation because exercise speeds up movement in your intestine, according to MedlinePlus.
Improved Appearance
Weight gain is an inevitable part of pregnancy, but the extra weight doesn't have to be a permanent fixture on your body. Being physically active reduces your risk of gaining more weight than you need to gain for a healthy pregnancy and helps you bounce back faster after you have the baby, according to BabyCenter. This not only reduces your risk of weight-related health problems but also will help you look your best at pool parties or in a prom dress.
Healthy Tips
Gentle activities such as walking, swimming and prenatal yoga are your best bet during pregnancy. Aim for at least 30 minutes of exercise most or all days of the week, recommends the American Congress of Obstetricians and Gynecologists. However, if you're new to physical activity or you're too tired to put in a whole 30 minutes at a time, start with a few minutes each day and then break the 30 minutes into two or three mini-sessions. Talk to your doctor for further exercise advice.
Risks
Any activity that requires a lot of bouncing, leaping and sudden changes in direction can increase your risk of pregnancy complications. Examples of harmful activities for pregnant teens and women include downhill skiing, contact sports and horseback riding. Another risk to consider is any activity that may place your abdomen at direct risk, such as lifting a weight above your stomach. Let your doctor know as soon as possible if you experience any unusual pains, vaginal bleeding, dizziness, racing heart, contractions or shortness of breath during exercise.
References
- KidsHealth from Nemours: When Your Teen is Having a Baby
- KidsHealth from Nemours: Exercising During Pregnancy
- BabyCenter.com: The Best Kinds of Exercise for Pregnancy
- BabyCenter.com: Seven Great Benefits of Pregnancy Exercise
- MayoClinic.com: Teen Pregnancy: Help Your Teen Handle Pregnancy
- American Congress of Obstetricians and Gynecologists: Having a Baby
