EXERCISING DURING PREGNANCY

Parenting is a lifetime professional that begins way before you hold a baby in your arms.In the very same way that a doctor, a teacher or an engineer is made overtime, through years of education that prepares one for the title, parents are also made overtime. There may be no perfect parents but the best of them are well informed on various matters to do with parenting, one of the most important ones being pregnancy. Well, here’s to all the women who are expectant or dream of it, to the men who support them and to every mind that’s ready to learn more! Enjoy the read as we all get to know more about exercising during pregnancy.

Benefits of Exercising during Pregnancy.

Many people wonder why it is important to exercise during pregnancy. Most women are encouraged to do so most of the time, unless there is a good reason not, as advised by an obstetrician. Well, when you exercise during pregnancy, you get to:

1. Boost your energy

Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office.

According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

2. Sleep better

When you're carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep.

3. Reduce pregnancy discomfort

Overall, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.

4. Prepare for childbirth

It makes perfect sense: The better shape you're in, the stronger you'll be come labor and delivery time. Giving birth is akin to running a marathon, which requires stamina, determination, and focus.

5. Reduce stress and lift your spirits

Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.

6. Improve your self-image

Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.

7. Get your body back faster after childbirth

This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you've maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. You’ll also gain less surplus weight if you exercise during your pregnancy.

Rules of Exercising During Pregnancy:

Exercising during your pregnancy has great benefits – it can help prepare you for labor and childbirth and lift your spirits – but you need to approach working out with extra caution. Whether you're a regular exerciser looking to continue your regimen during pregnancy or a beginner looking to get moving, follow these 13 rules to keep you and your baby safe:

1. Check with your healthcare provider first

If you exercised regularly before getting pregnant and your pregnancy is uncomplicated, you can most likely continue working out as before, with modifications as noted below. In some cases it's not okay to exercise during pregnancy, though, so talk to your doctor or midwife about your fitness routine to make sure your activities don't put you or your baby at risk.

2. Take in extra calories

Exercise burns calories, so make sure to eat well to help nourish and strengthen your body. While you're pregnant, you'll naturally gain weight as your baby grows. The amount you'll need to gain will vary based on your pre-pregnancy weight.

If your body mass index (BMI) is in a healthy range (between 18.5 and 24.9), you'll need to eat 300 or so more calories a day than before you were pregnant – and probably more than that if you're exercising. If you're underweight or overweight you may need to gain a little more or a little less than someone with a healthy BMI and adjust your calories accordingly.

Your doctor will monitor your weight as your pregnancy progresses and can help you figure out how to keep your weight gain on track through diet and exercise.

3. Steer clear of dangerous sports 

Avoid contact sports, as well as activities that might throw you off balance, such as horseback riding, downhill skiing, or mountain biking. Regular cycling early in your pregnancy should be okay if you're comfortable on a bike, but it's probably best to stick to stationary or recumbent bikes later in pregnancy.

Even if you're normally graceful, keep in mind that during pregnancy the increased levels of the hormone relaxin, which relaxes pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls.

4. Wear the right clothes

Wear loose-fitting, breathable clothing. Dress in layers so it's easy to peel off a layer or two after you've warmed up or if you feel too hot. Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair.

5. Warm up

Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased post workout aches and pains.

6. Drink plenty of water

Drink water before, during, and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby.

James M. Pivarnik, director of the Center for Physical Activity and Health at Michigan State University, says that while there's no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot or humid weather, you'll need more.

7. Don't lie flat on your back

Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will reduce blood to your heart and may diminish blood flow to your brain and uterus, making you dizzy, short of breath, or nauseated.

Some women are comfortable in this position well into their pregnancies, but this isn't necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.

8. Keep moving

Standing in one place for prolonged periods – as when you're lifting weights or doing yoga poses – can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

9. Don't overdo it

Don't exercise until you're exhausted. A good rule of thumb: Slow down if you can't comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something's wrong, so stop. You should feel like you're working your body, not punishing it.

10. Don't get overheated

Avoid letting yourself get too hot, especially during the first trimester when your baby's major organs are developing. Raising your core temperature above 102 degrees Fahrenheit for more than 10 minutes could harm your baby.  

The increased blood flow and higher metabolic rate that happen when you're pregnant mean you'll feel warmer than usual, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big.
Signs of being overheated are largely individual, but pay attention if you're sweating a lot or feel uncomfortably warm, nauseated, dizzy, or short of breath. To cool off quickly, stop exercising, take off layers, and change your environment: Seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.

11. Get up from the floor slowly

As your belly grows, your center of gravity shifts. That's why it's important to take great care when you change positions. Getting up too quickly can make you dizzy and may cause you to lose your footing and fall.

12. Cool down

At the end of your workout, take 5 to 10 minutes to walk in place and do some pregnancy-friendly stretching. This will allow your heart rate to get back to normal and help to prevent sore muscles.

13. Make it a habit

Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than long periods of inertia interrupted by spurts of activity. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider's go-ahead.

Simple Exercises Pregnant Women Can Do atHome

Pre- and postnatal exercise specialist Mahri Relin shares safe and effective moves you can do throughout your pregnancy.Be sure to get your doctor's clearance to exercise, and avoid any exercises that feel uncomfortable or cause sharp pain. Your body will tell you everything, so listen. Every pregnant body is different.

Arms

You can do this exercise while standing up or sitting on a ball, stool or bench that allows you to reach your arms out to the sides and behind you. Hold a 2-pound weight—or a full 1-liter water bottle—in each hand. Keep your chest lifted, your shoulders down and your abs engaged.

1. Reach your arms out to the sides, keeping them slightly bent and held slightly in front of the body. Circle your arms backward 20 times and forward 20 times. Keeping your arms outstretched to the sides, pulse them up and down with small movements 40 times.
2. Hold your arms parallel in front of your body and bent at a 90-degree angle, with the elbows lifted to shoulder level and the palms facing the face while holding the weights. Pulse the arms up and down 30 times in this position.
3. Lean forward, reach above your waist behind you with your palms facing the ceiling. Keep your shoulders down and your chest reaching forward. Bend your knees slightly if you're standing. Pulse your arms up and down 30 times in this position.

Abs

1. Sit on a mat with your legs bent in front of you slightly wider than hip distance apart, with your feet on the ground. Place a small ball or a triple-folded towel behind your back. Lean back on the ball or towel so that your pelvis is slightly tilted under. Keep your shoulders open and your chest lifted.

• Hold weights in each hand, and start leaning forward with both arms reaching forward (slightly above shoulder level) in front of your body. While keeping the left arm reaching forward, pull your right elbow back toward the side of your right hip while leaning your upper body slightly back on the ball. Repeat 15 times and then switch sides.
• Lean back slightly on the ball or towel while reaching both arms straight forward and pulling the navel into the spine. Pulse back on the ball 20 times while crossing your arms in front of your body. With each pulse back, switch the arm crosses.

2. Stand about 6 inches from a wall, facing away from it, and lean your body back against it. Try to keep your upper body lifted with your shoulders open, and allow your lower spine to naturally curve away from the wall.

·         Inhale slowly and relax your muscles. Then exhale slowly while flattening your lower spine against the wall and pulling your navel into your spine. Release your spine and relax your abdominal muscles as you inhale again, then repeat 10 times.

Thighs and Glutes

Because your center of gravity changes as you get more and more pregnant, it's helpful to stand in front of a table or ledge to rest your hands. Stand with your legs open slightly wider than the hips and with your toes turned out approximately 45 degrees. Try to keep your shoulders open and relaxed and your chest lifted, and do not lean forward through your pelvis. If the exercise feels too difficult, straighten your legs for a few seconds before continuing.

1. Bend your knees to a low plié, keeping your knees out and directly over your toes. Try to bend down to 90 degrees without leaning forward. Pulse up and down in this position with small movements 25 times.
2. While engaging your abs and inner thighs, straighten both legs and pull your right heel in next to your left heel. Extend the right leg and toes out to the side, and return to the low open plié position. Pull your legs straight in again and repeat to a low plié 10 times. Repeat on the other side.
3. Return to the standing position with both heels together. Lift your right leg straight behind you about 45 degrees, and pulse your leg up and down 20 times. Then return to a low open plié position and pulse up and down 10 times. Stand up straight and repeat for two complete sets. Then repeat on the other side.