Should a pregnant woman exercise? The answer is typically, yes. A moderate exercise program during pregnancy can help a woman feel better. Once she has talked to her doctor, a fitness program that's done safely and routinely will often help a pregnant woman avoid excess weight gain.
Fitness programs for pregnant women are designed to help a woman build stamina for the delivery room. Besides strengthening muscles, the increased oxygen to the internal organs will definitely be appreciated during delivery. Just imagine how your heart and lungs will thank you during labor! It is also known that increased blood flow during exercise affects the brain's activity, as well. You will be more alert and have a sense of well-being as your brain takes in all that healthy oxygen you're providing it during your fitness routine. All this is essential to a healthy body and mind during the delivery, recovery, and for a long time after.
Most pregnant women worry about postpartum depression. Although there is no cure that we know of yet, staying physically active and following a routine exercise program has been shown to lessen the severity. Increased blood flow to the brain improves our mood, thought process, and alertness. Generally, our sense of well-being is improved. Also, many women choose exercise programs that are done with other women, in a group setting, which improves the social networking among women who share your experiences. This, too, will reduce stress levels which often contribute to the fear of postpartum depression.
Now comes the part where you talk to your doctor. Of course, you don't start any exercise program without consulting your doctor first. Once that's done, choose a fit program or programs that suit you and let's get going! Let's just check out a few basic exercise programs here:
Take A Walk - You'll need a good, no, make that a great, pair of walking shoes and comfortable clothes. Most pregnant women can tolerate about a 20 to 30 minute walk every other day, but consult your doctor. Walking, whether in a mall, on a track, or on a safe sidewalk, can do the body and mind wonders. Be sure to consider where you're walking before you begin. You need a well lit area that is safe. Also, walk with other people to ensure your safety should you need assistance.
Swim - You know that whole water and gravity thing? Well, some pregnant women swear by swimming for exercise because it lightens the load they've been carrying around on their hips, spine, back, and of course, their bladder. Being suspended in the water allows easier movement and the resistance of the water is usually enough to get a good workout if you paddle around with your legs and arms. You can also do specific exercises designed for the water, and use special pool weights, too.
Yoga and Pilates - These low impact style of exercises can be very helpful. Be sure to follow the beginners instructions very carefully and avoid any movement that seems stressful. Take some time to search the extensive exercise videos and books that feature programs specifically designed for pregnant women. Just be sure to consult with your physician before beginning this, as well as any, exercise program.
Sports As Exercise - There are some sports that may be acceptable with your doctor's permission. Fishing, for instance, may be safe, and golf, perhaps. But, the sports that rely on a fast pitch, or running, blocking, or tackling, should be avoided. Don't even think about walking onto a racquetball court or tennis court. You can warm the bench at the next baseball game. You've got someone relying on a safe ride for the next few months. Once the baby has arrived safely, then you can suit up. Until then, enjoy your favorite fast pitch baseball game from the bleachers.
After you've gotten the go ahead from your doctor, then it's time to choose a few exercise programs. You'll want to consider a couple different ones because, like anyone, you'll get bored if you do the same routine for too long. Mix up your program a little so you don't lose interest. You may want to walk one day then swim the next. Also, your ability to move around will change as the time to deliver draws closer. Switching to a no impact program may keep you moving during those last months.
Exercise not only builds stamina, strengthens, and increases flexibility, but it feeds your mind some much needed oxygen which in turn reduces stress and provides that wonderful state of well-being. Your child deserves a healthy mother, both physically and emotionally. Give your doctor a call today and set up an appointment to discuss your fitness program. Then, pick out a couple exercises to begin with and get started. You and your baby both deserve the best fitness possible!
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