Does Exercise help during Pregnancy?

Exercise is a big plus for both you and your baby. Exercise can help you to increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphin (naturally occurring chemicals in your brain), appropriate exercise can

• Relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs Reduce constipation by accelerating movement in your intestine.
• Prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints.
• Help you sleep better by relieving the stress and anxiety that might make you restless at night.
• Look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
• Prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
• Regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy. While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes.

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.Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile,3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down. If you were a runner before you were pregnant, you might be able to continue running during your pregnancy, although you may have to modify your routine. 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.

Your energy level might vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise.

Recommended Exercises

Pelvic Tilts-This is a common pregnancy exercise safe even during late pregnancy. For performing it, come on all fours keeping the hands under the

 elbow and shoulders bent just a little.  Now, contract your abdominal muscles while taking in your breath, tuck your glutes under and round the back. Follow this with an exhale and come back to neutral position.

Kegel Exercises-Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability tool your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids. Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.

Swimming-Swimming is one of the most highly recommended by doctors, because of the ease you have when you are gliding through the water. Swimming puts the least amount of stress on your body, and the less stress is put on the baby. Aquatic exercises provide you with cool body temperatures and just enough resistance to keep your entire body tight, tone and lean. Avoid scuba diving or water skiing.

Walking- Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

Running and Jogging-Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you're well hydrated, avoid over-heating, and wear good shoes.

Bicycling-The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.

Stair Climbing Machines-These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.

Yoga-Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch

Aerobics-If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.

Dancing-Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.

Exercises for first trimester

The pregnancy first trimester exercises may not find favour with you as you might have morning sickness and different kind of body aches to contend with. If you think preparing for pregnancy means lying on the bed as much as possible and forgetting all about being active, it is a misnomer. Exercise is advised throughout pregnancy as it is useful in helping you sleep better and bring relief from nagging morning pains and other ailments.

You need to achieve a good level of fitness during pregnancy first trimester but avoid any attempts of peek fitness exertion. Moderate exercises like walking or swimming for 20 minutes daily or 30 minutes three times a week work best. Exercising too little will not help to bring relief to your symptoms and too much will lead to low baby weight after birth. So, if you are one of those who are used to high-impact exercises, it is time to come down to a moderate level. Never exhaust yourself. When you do the first trimester pregnancy exercises, it is prudent to be aware of your baby movements. If you feel that your exercise is affecting the baby, do not ignore these doubts. Without any hesitation contact your midwife or doctor immediately.

Early Pregnancy Abdominal Exercises

Crunches-This a common exercise for abdominal muscles useful for performing in early pregnancy. You need to lie on your back, keep your feet flat on the ground and bend the knees at 90 degrees. Put your hands on both sides of your head and raise the head towards the bent knees. You will have to contract your abs for this to happen. Make sure that your head and shoulders are raised slightly from the ground when performing this exercise.

Leg Lifts-Lie on the floor keeping the legs in front of you. Reach the tailbone with your hands by lifting the hips a little. Place your hands beneath the bottom of the tailbone. Raise both the legs 4 inches from the ground. Now, you need to try lifting your legs up till until they are 45 degrees from the ground. Gently bring them back to the start position.

Side Lifts-Lie on one side on the floor. Bring out your left leg and left arm out with a slight bend. Put your right leg on top of your left leg while right hand is placed behind your head. You now need to lift your right leg up, fold the knee and drawing it towards your body, attempt to touch your right elbow with it.

Exercises to Avoid

Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs. Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:

a) bouncing

b) jarring (anything that would cause a lot of up and down movement)

leaping

c) a sudden change of direction

d) a risk of abdominal injury

e) Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.

Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.

And check with your doctor if you experience any of these warning signs during any type of exercise-

• Vaginal bleeding
• Unusual pain
• Dizziness or lightheadedness
• Unusual shortness of breath
• Racing heartbeat or chest pain
• Fluid leaking from your vagina
• Uterine contractions

Why i shouldn't exercise?

Some women need to take extra care when exercising. Check with your doctor before starting any exercise if you-

• Have had a threatened miscarriage
• Have had a previous premature baby
• Know that you are at risk of premature labour this time
• Know that you have a low-lying placenta
• Have had significant bleeding
• Have had problems with your lower back or hip joints
• Have a pre-existing medical condition
• Have very high blood pressure
• Are expecting more than one baby