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Why Exercise During pregnancy

By Supernanny Team on 25/06/2014Advice on exercising when you find yourself pregnant has changed over the years. Here our new expert, specialist preand postnatal fitness coach Mark Hibbitts, explains all.

Your introductory help guide exercise whilepregnant. Just fifty years ago the exercise recommendation for women that are pregnant was a mile of walking per day, and even that was suggested this should be broken down into several sessions. Thankfully those days are gone, and current research has shown that, without complications, it's better for both you and your baby to maintain active throughout your pregnancy.

If you have been thinking you'd have to cancel your gym membership this might be excellent news. However, you should not just continue your pre pregnancy exercise programme. Research has shown that during pregnancy particular sorts of exercise are more beneficial than others, so lets examine what you should and should not do.

Exactly what can I do? Precisely what should I stop doing?For starters, it's very important that you just talk to your doctor prior to starting or even continuing a training programme when pregnant. There are several relative and absolute contra indications related to pregnancy exercise, and then for safety's sake you must make sure that none of the apply to you. Once due to the go ahead there are also some clear guidelines to follow.

Firstly, the goal of a pregnancy exercise programme is always to maintain your degree of fitness and never to increase it. It's also wise to never put it to use as a way to prevent or limit your pregnancy weight gain.

Proper nutrition in your case and baby is extremely important, so the calories you'll burn exercising should be replaced. It won't always be possible, but try wherever possible to make good choices, eat healthily, whilst well hydrated. When you exercise try to drink more water than usual.

The most thorough research in the area of pre and post natal fitness is simply by Dr James Clapp, who states that "women who perform activity ray ban sale for 45 minute sessions at the very least five times each week will get the most benefit from exercise during pregnancy". He also goes on to point out that "The exercise must be weight bearing and aerobic to the benefits to be appreciated". Standing and walking exercise includes running, walking, weight training exercise and dancing.

Obviously weight bearing exercise doesn't include swimming, and many women I talk with find swimming very relaxing, especially the weightlessness of being within the pool during the latter stages of being pregnant. That's great, and when you enjoy swimming you should keep it up, but standing and walking exercise has been seen to be more advantageous in helping to counteract gestational diabetes, blood pressure, leg cramps, along with a whole host of other pregnancy induced symptoms.

Warm up before exercises are more important than in the past when pregnant. Apart from reducing the possibility of injuring a muscle or joint, starting to heat up for 10 Quarter-hour and slowly trying to cool off again afterwards prevents sudden and dangerous changes in blood pressure.

Stretching is additionally important, however you must be extra careful due to hormonal changes in your body. Relaxin, the hormone that softens your ligament in order to aid the birth process, is found in all your joints. Over stretching could result in permanent damage, so gently stretch to 'biting point' and hold it for Half a minute. Any sort of developmental stretching to truly lengthen the muscles needs to be avoided. Fresh fruits, no pain, no gain is not a sensible philosophy to own while pregnant!

Treadmills are perfect for a good aerobic workout.

Elliptical trainers can also be used with less affect your knees, but do hear your body. The twisting movement with the pelvis have a detrimental effect therefore pain inside the pelvis oakley frogskins for sale is felt, do stop immediately.

Stationary bikes can also be best for an aerobic workout but ray ban aviators sale are non weight bearing and may cause pubic discomfort.

When pregnant we don't recommend utilizing a heart rate monitor anymore, as research has found the 'talk test' to become better help guide to exertion levels. The 'talk test' basically states that when you cannot carry on a normal conversation during exercise, you need to slow down until cheap oakley sunglasses you can.

Your workouts must always include some weight training as this might help greatly when baby comes. It's probably best when pregnant to opt for fixed weight machines as opposed to free weights because they are extrememly stable and operate within a fixed flexibility, meaning you'll not overextend your joints. Really the only exceptions will be the inner and outer thigh machines that may put excessive pressure on the Symphasis Pubis joint.

But I don't like the gym! What else can you suggest?If you're not a gym member don't despair. There are many things you can do at home or in the park.

Running, walking and calisthenics (press ups etc) are typical recommended.

Swiss balls (or birthing balls) will also be fantastic so you can get and residing in shape, and therefore are highly recommended by most midwives for improving 'core stability' and helping relieve low back pain during pregnancy and labour.

In later articles I'll help you on how to incorporate exercise in your day to day life, and give some specialised teaching points to help you get the most from your workouts.

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