Exercise in pregnancy; what you need to know
Now that you are pregnant, your exercise options become limited during but a number of excellent choices exist. Activities involving running or jogging, walking, aerobic dance, bicycling, swimming, and tennis can all be pursued to some degree. Some activities should be taken up before you conceive if you wish to continue them while you’re pregnant.
Running or Jogging
We advice that you start this before conception, otherwise your muscles may not be able to support your loosening joints. This type of exercise is aimed at giving most or your muscles some strength and stamina that will help you carry the pregnancy. Trust me; you will need that strength for 9 months. If you have been doing this for some time before becoming pregnant, you may continue to pursue these activities without harm. You may enroll in a gym to have this done on the treadmill or get out to the nearest club that has sporting facilities.
Brisk walking at any time, say while going to work, or from work, while going shopping or just work out at your neighborhood helps you burn a good number of calories. You are advised to start brisk walking anytime, including during pregnancy. To do this, begin slowly bearing in mind that the whole idea is to increase your activity level gradually. Start with 5 to 10 minutes at a time and slowly increase to 20 or 30 minutes three or four times per week. Avoid this in high temperatures or humidity but you may exercise outdoors. Remember also the type of shoes you wear, High heeled shoes are a NO, NO for this type of activity. Get some good comfortable shoes, which are not tight.
Before you start on this, make sure you have done this before, and you know how to ride a bike. Accidents happen and this is not the best time to have one. Cycling is important in that it gives you good cardiovascular workout. It’s not a weight-bearing activity and this means that the increasing weight of pregnancy will not affect your ability to continue. It is advisable to start on a regular cycling schedule before trying to conceive but even after conception this is safe. Remember always to start very easily and increase slowly. Stationary bicycles are probably the safest to use; and can be used by the pros and those who are learning to ride too. With stationary ones you avoid road traffic accidents and other risks.
This is probably the best type of exercise. Water supports your weight during this activity. This is the best program and you may even forget that you are pregnant. Some facilities provide aquanatal classes with qualified instructors. Medical evidence indicates that submersion in water may help reduce leg edema (swelling) which affects at least 50 percent of pregnant women. It is postulated that the pressure of the water squeezes excess water from your body tissues into your bloodstream, which then gets rid of it. Avoid Jacuzzis, hot tubs, and water that is above 100°F, as these tend to overheat the body!.
There some sports that must be avoided. Skiing or horseback riding can cause traumatic injury to the fetus or separation of the placenta. Scuba diving has been associated with fetal hypoxia (lack of oxygen) and should be avoided. Tennis involve frequent turning, twisting, and jumping are not highly recommended during pregnancy.