The Essentials of Exercise
Today’s paranoid and decidedly delicate view of pregnancy can make even the most active mommy-to-be fear that a simple morning jog might run that little fetus right out of your yoo-hoo. If you fall into the fearful camp, it may be soothing to know that according to virtually all current medical sources, including top pregnancy resource The American College of Obstetricians and Gynecologists, nothing could be further from the truth.
THE BENEFITS OF BREAKING A SWEAT
Now may not be the time to take up boxing, football, snowboarding, or other intense new sports. But creating or continuing some kind of exercise regime can dramatically improve everything from your state of mind to the state of your behind. Still married to the couch? Consider all of the perks: According to The American College of Obstetricians and Gynecologists, exercising now will increase your energy level; relieve constipation, leg cramps, bloating, and swelling; lift spirits; help you relax; improve your posture and quality of sleep; promote muscle tone; control gestational diabetes, fight back pain, give you the extra stamina and strength to help with labor and delivery; and possibly even shorten and ease the efforts of getting your Mini-Me out into the world. Need more reason? How’s sheer vanity? A little athletic investment now will give you a head start in getting back in shape after the birth.
THE EXERCISE BASICS
Regardless of whether your idea of exercise has been lifting the TV remote control or running half-marathons, you can benefit by knowing the essential ins and outs of pregnancy exercise listed below.Be Mindful of Your Health StatusHigh-risk pregnancies or other factors such as heart disease, vaginal bleeding, potential preterm labor, multiples pregnancy, preeclampsia, and ruptured membranes are good reasons to ensure you’re set to sweat. If you have any concerns about exercising and your health, talk it out with a professional beforehand.Find Good Ways to Work it OutThe key to a great workout routine is doing something you enjoy. Walking, swimming, bike riding, jogging (only if you were already a runner before you got knocked up), low-impact aerobics, pilates, yoga, weight training (with pro supervision), and chasing after your other children, if you have them, are generally considered fine practices for perspiration. If you’re feeling really spunky, mix up your routine to keep things exciting.
Stretch
It is always important to stretch before and after you work out, but it is especially important while your body is under invasion. Tread CarefullyBefore you unabashedly dash out onto the hiking trail or even to the grocery store, remind yourself that your body is not its old self. The same hormones that allow your svelte cervix to make way for a human watermelon causes other joints to stretch and become more loosy-goosy, too. As a result, carelessly bounding about can cause injury. Additionally, all that weight focused on your front stresses the lower back and pelvis, and can cause instability. So, look at yourself this way: You are now a Weeble with the wobble but not the “won’t fall down” guarantee. Exercise – and move through daily life – accordingly.Monitor Your Heart RateThose extra pounds will ultimately increase your heart rate and consequently cause some huffing and puffing while you’re standing still, never mind strolling on a treadmill. While the old adage was to ensure your heart rate doesn’t top 140 beats per minute (which mine does anytime I step on the treadmill, pregnant or not), lots of professionals are now recommending a more flexible means of monitoring yourself: Whenever you step up your activity, make sure you can talk normally without gasping for air. It’ll ensure your body is getting enough oxygen to all the right places, including your internal air-conditioned condo (aka uterus).Dress for SuccessNow’s not the time to slack on supportive shoes or bras. I went on a tri-city treasure hunt to find a sports bra that could comfortably harness my heretic chest. But finding a sling that adequately strapped down those jugs made the difference between wincing with the slightest bounce and prancing as freely as a braless pre-teen.Dressing in layers is also important, since heat and humidity easily overheats and melts the warmly wrapped mommy-to-be when she cannot strip down to lighter garb.
Hydrate
If you don’t want to steam like an engine without coolant, keep water nearby and gulp it down regularly.
Trust Your Body
If you feel more like exercising your right to lie on the couch than to take a hike, go with your flow. Since flexing and stretching your muscles is bound to give you more physical and emotional energy, it’s not the best idea to completely give in to pregnancy laziness. But on the days that you feel too tired to exercise, don’t. Your body is the boss now, so do what it says.
Don’t Sweat the Fat StuffUnless you’re one of those pregnant women who looks like a model with a basketball tucked under her shirt, there is likely to come a time when you won’t be too pleased with your full-body profile – especially when standing next to those ubiquitous gym or jogging path nymphs who flit around in a Spandex second skin. My remedy for this: Don’t look! When you catch a glimpse of yourself in the mirror, wave and move on or focus on something pleasant about yourself like your thick hair, gleaming eyes, or fresh mani. It also never hurts to follow the heavyset herd to a prenatal exercise class where you are likely to see women who are faring better and worse than you.
10 COMMANDMENTS OF PREGNANCY EXERCISE
There is no one right way to exercise during pregnancy. But there are a handful of tenets worth warding.
Talk with your practitioner about suitable exercise.
Aim for 30 minutes of activity several times per week.
Stretch before and afterward.
Be careful.
Hydrate.
Dress for success.
Follow your body’s cues.
Don’t focus on your fat.
Stop the second something doesn’t feel right.
Remember that the goal is never to lose weight.
Showing posts with label high risk exercise during pregnancy. Show all posts
Showing posts with label high risk exercise during pregnancy. Show all posts
Sunday, October 12, 2008
EXERCISE GUIDE FOR HIGH-RISK PREGNANCIES
Exercise during any pregnancy requires extra care.
That is especially true in high-risk pregnancies. Having experienced high-risk pregnancies more than once, I have learned quite a bit about what works, what is risky, and what the doctors may recommend. Along with that info, there are certain exercises that were approved by my doctor and worked well for me during high-risk pregnancies. Should Women With High-Risk Pregnancies Exercise?It is important to remember with high-risk pregnancies that each woman's case is different. Your OB-Gyn (or other prenatal care specialist) will be your best source of information for what is right and what is not. There are some precautions all pregnant women should take, especially those who are considered to have high-risk pregnancies, due to certain conditions or complications. If you exercised before pregnancy, doctors may recommend that you keep up the same routine, but tone it down to avoid rapid or jerky movements. Some high-risk pregnancies may require bed rest, which means little to no exercise is allowed. An example of some who may not be allowed much exercise are those with high-risk pregnancies due to preterm labor, cardiac disease, seizures, anemia, and other restricting conditions. However, according to Newswise, women with high-risk pregnancies due to pre-eclampsia may benefit greatly from stretching exercises. Always consult a physician before starting any exercise regimen during pregnancy. This is especially true during high-risk pregnancies.
Things to Watch for During Exercise in High-Risk Pregnancies
Exercise during high-risk pregnancies can go smoothly, but sometimes things can also go wrong. Here are just some of the warning signs to look for.
Consult your regular medical professional for information specific to you.
Shortness of Breath
Heart Palpitations
Chest Pain
Headache During Exercise
Muscle Weakness or Pain
Vaginal Bleeding
Pelvic or Abdominal Pain
Contractions
Nausea or Dizziness
Extreme Fatigue
Swelling or Pain in the Calves
Leaking Amniotic Fluid (Water Breaks)
Reduced Movement from the Baby
Exercises for High-Risk Pregnancies:
Kegels
Most pregnant women know what kegels are. However, if you do not, kegels are tightening and releasing of the vaginal muscles for a set number of seconds, generally performed in sets. Since kegels do not require very much physical exertion, they are generally safe for high-risk pregnancies. Kegels can help to prepare the body for the birth, as well as prevent tearing during the labor. Exercises for High-Risk Pregnancies: Yoga Plank PoseThe Yoga Plank Pose is just like the pose you would get in to begin doing push-ups. This is generally a pretty safe pose, but with high-risk pregnancies, you'll want to be careful not to strain the abdominal muscles during this one. Also, be careful that you balance well. If your arm strength is not good, you may want to avoid this pose, so that you do not accidentally fall onto your stomach.
Exercises for High-Risk Pregnancies:
Yoga Sukhasana (Easy) Pose
The Sukhasana, or Easy Pose, is a seated yoga pose. To create this pose, sit in a cross-legged position, creating a triangle shape in between the things and ankles. The ankles should not be tucked close to the sitting bone in this position, as they sometimes are in other yoga positions like this. Place the hands atop the knees with the palms facing up and lengthen the tail bone to the floor, while sitting up tall. This position can be done for most any desired amount of time. In high-risk pregnancies, or any other pregnancy, caution against stretching the abdomen too much.
Exercises for High-Risk Pregnancies:
Yoga Padmasana (Lotus) Pose
The Lotus Pose, or Padmasana, is done quite similar to the Sukhasana Pose above. However, in the lotus pose, the feet should be pulled tighter to the body and placed across the opposite thigh with the soles facing up. As with in the Easy Pose exercise, be careful not to pull the abdominal muscles too tightly.
Exercises for High-Risk Pregnancies:
The Bridge Pose
For this exercise position, you will want to get on the floor (or a yoga mat) on all fours. Arch the back up toward the ceiling slowly. Then, lower it slowly. Repeat several times. Be careful of your abdominal muscles during this one. Normally, you will tighten them a great deal during this pose, but during pregnancy, you may want to do this more loosely.
Exercises for High-Risk Pregnancies:
Leg Stretches
If you are on bed rest during your pregnancy, your legs may not get the movement or exercise required for good circulation. Lie on your side with the legs extended. Slowly lift one leg up toward your head as far as it will go. Slowly release it back down. Repeat this several times. Then do the same with the other side. This exercise will help keep circulation going and help avoid bed sores and varicose veins.
Exercises for High-Risk Pregnancies:
Neck Rolls
Much like the legs, the neck may get sore and stiff and receive poor circulation if you are ordered on bed rest during pregnancy. Even if you are not on bed rest, neck soreness can still occur. You can do a few successions of neck rolls 2 or 3 times per day. This exercise should generally not be a threat to high-risk pregnancies.
Exercises for High-Risk Pregnancies:
Lengthening Stretch
This pose is done while lying flat in the bed. Place the arms over the head, reaching back as far as possible. Normally, you would want to stretch the entire body as hard and far as possible. However, during high-risk pregnancies, you will want to modify this slightly. Still stretch the entire body, but be careful not to pull too hard at the abdominal muscles.
Exercises for High-Risk Pregnancies:
Walking
Good old-fashioned walking is great for pregnancy, sometimes even high-risk pregnancies. Of course, as with all of the exercises, you will need to check with a medical professional familiar with your background, but many times, walking is the best exercise for pregnant women.
Exercises for High-Risk Pregnancies:
Pregnancy Squat
This exercise is good for labor preparation. To do this exercise, first get in a standing position. If you cannot balance well, hold onto a chair or other piece of furniture. Turn the knees outward and bend them down until you can no longer go down any further. Stay in that position for several seconds. Then, come back up. Repeat a few more times. Precautions for this position may include induction of preterm labor or abdominal stretching.
That is especially true in high-risk pregnancies. Having experienced high-risk pregnancies more than once, I have learned quite a bit about what works, what is risky, and what the doctors may recommend. Along with that info, there are certain exercises that were approved by my doctor and worked well for me during high-risk pregnancies. Should Women With High-Risk Pregnancies Exercise?It is important to remember with high-risk pregnancies that each woman's case is different. Your OB-Gyn (or other prenatal care specialist) will be your best source of information for what is right and what is not. There are some precautions all pregnant women should take, especially those who are considered to have high-risk pregnancies, due to certain conditions or complications. If you exercised before pregnancy, doctors may recommend that you keep up the same routine, but tone it down to avoid rapid or jerky movements. Some high-risk pregnancies may require bed rest, which means little to no exercise is allowed. An example of some who may not be allowed much exercise are those with high-risk pregnancies due to preterm labor, cardiac disease, seizures, anemia, and other restricting conditions. However, according to Newswise, women with high-risk pregnancies due to pre-eclampsia may benefit greatly from stretching exercises. Always consult a physician before starting any exercise regimen during pregnancy. This is especially true during high-risk pregnancies.
Things to Watch for During Exercise in High-Risk Pregnancies
Exercise during high-risk pregnancies can go smoothly, but sometimes things can also go wrong. Here are just some of the warning signs to look for.
Consult your regular medical professional for information specific to you.
Shortness of Breath
Heart Palpitations
Chest Pain
Headache During Exercise
Muscle Weakness or Pain
Vaginal Bleeding
Pelvic or Abdominal Pain
Contractions
Nausea or Dizziness
Extreme Fatigue
Swelling or Pain in the Calves
Leaking Amniotic Fluid (Water Breaks)
Reduced Movement from the Baby
Exercises for High-Risk Pregnancies:
Kegels
Most pregnant women know what kegels are. However, if you do not, kegels are tightening and releasing of the vaginal muscles for a set number of seconds, generally performed in sets. Since kegels do not require very much physical exertion, they are generally safe for high-risk pregnancies. Kegels can help to prepare the body for the birth, as well as prevent tearing during the labor. Exercises for High-Risk Pregnancies: Yoga Plank PoseThe Yoga Plank Pose is just like the pose you would get in to begin doing push-ups. This is generally a pretty safe pose, but with high-risk pregnancies, you'll want to be careful not to strain the abdominal muscles during this one. Also, be careful that you balance well. If your arm strength is not good, you may want to avoid this pose, so that you do not accidentally fall onto your stomach.
Exercises for High-Risk Pregnancies:
Yoga Sukhasana (Easy) Pose
The Sukhasana, or Easy Pose, is a seated yoga pose. To create this pose, sit in a cross-legged position, creating a triangle shape in between the things and ankles. The ankles should not be tucked close to the sitting bone in this position, as they sometimes are in other yoga positions like this. Place the hands atop the knees with the palms facing up and lengthen the tail bone to the floor, while sitting up tall. This position can be done for most any desired amount of time. In high-risk pregnancies, or any other pregnancy, caution against stretching the abdomen too much.
Exercises for High-Risk Pregnancies:
Yoga Padmasana (Lotus) Pose
The Lotus Pose, or Padmasana, is done quite similar to the Sukhasana Pose above. However, in the lotus pose, the feet should be pulled tighter to the body and placed across the opposite thigh with the soles facing up. As with in the Easy Pose exercise, be careful not to pull the abdominal muscles too tightly.
Exercises for High-Risk Pregnancies:
The Bridge Pose
For this exercise position, you will want to get on the floor (or a yoga mat) on all fours. Arch the back up toward the ceiling slowly. Then, lower it slowly. Repeat several times. Be careful of your abdominal muscles during this one. Normally, you will tighten them a great deal during this pose, but during pregnancy, you may want to do this more loosely.
Exercises for High-Risk Pregnancies:
Leg Stretches
If you are on bed rest during your pregnancy, your legs may not get the movement or exercise required for good circulation. Lie on your side with the legs extended. Slowly lift one leg up toward your head as far as it will go. Slowly release it back down. Repeat this several times. Then do the same with the other side. This exercise will help keep circulation going and help avoid bed sores and varicose veins.
Exercises for High-Risk Pregnancies:
Neck Rolls
Much like the legs, the neck may get sore and stiff and receive poor circulation if you are ordered on bed rest during pregnancy. Even if you are not on bed rest, neck soreness can still occur. You can do a few successions of neck rolls 2 or 3 times per day. This exercise should generally not be a threat to high-risk pregnancies.
Exercises for High-Risk Pregnancies:
Lengthening Stretch
This pose is done while lying flat in the bed. Place the arms over the head, reaching back as far as possible. Normally, you would want to stretch the entire body as hard and far as possible. However, during high-risk pregnancies, you will want to modify this slightly. Still stretch the entire body, but be careful not to pull too hard at the abdominal muscles.
Exercises for High-Risk Pregnancies:
Walking
Good old-fashioned walking is great for pregnancy, sometimes even high-risk pregnancies. Of course, as with all of the exercises, you will need to check with a medical professional familiar with your background, but many times, walking is the best exercise for pregnant women.
Exercises for High-Risk Pregnancies:
Pregnancy Squat
This exercise is good for labor preparation. To do this exercise, first get in a standing position. If you cannot balance well, hold onto a chair or other piece of furniture. Turn the knees outward and bend them down until you can no longer go down any further. Stay in that position for several seconds. Then, come back up. Repeat a few more times. Precautions for this position may include induction of preterm labor or abdominal stretching.
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