We talked a little about exercise in pregnancy in the previous post, you can check it out before getting into this. This post continues to answer the other questions you might have.
WHAT CHANGES OCCUR IN THE BODY DURING PREGNANCY THAT CAN AFFECT MY EXERCISE ROUTINE?
Your body goes through many changes during pregnancy. It is important to choose exercises that take these changes into account:
- Joints— the hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury. Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt.
- Balance— during pregnancy, the extra weight in the front of your body shifts your centre of gravity. This places stress on joints and muscles, especially those in your pelvis and low back. Because you are less stable and more likely to lose your balance, you are at greater risk of falling.
- Breathing—when you exercise, oxygen and blood flow are directed to your muscles and away from other areas of your body. While you are pregnant, your need for oxygen increases. As your belly grows, you may become short of breath more easily because of increased pressure of the uterus on the diaphragm (a muscle that aids in breathing). These changes may affect your ability to do strenuous exercise, especially if you are overweight or obese.
WHAT PRECAUTIONS SHOULD I TAKE WHEN EXERCISING DURING PREGNANCY?
There are a few precautions that pregnant women should keep in mind during exercise:
- Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow.
- Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running.
- Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.
- Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. Both of these positions can decrease the amount of blood returning to your heart and may cause your blood pressure to decrease for a short time.
WHAT ARE SOME SAFE EXERCISES I CAN DO DURING PREGNANCY?
Whether you are new to exercise or it already is part of your weekly routine, choose activities that experts agree are safest for pregnant women:
- Walking—brisk walking gives a total body workout and is easy on the joints and muscles.
- Swimming and water workouts— Water workouts use many of the body’s muscles. The water supports your weight so you avoid injury and muscle strain. If you find brisk walking difficult because of low back pain, water exercise is a good way to stay active.
- Stationary bicycling—because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.
- Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing. There are even prenatal yoga and Pilates classes designed for pregnant women. These classes often teach modified poses that accommodate a pregnant woman’s shifting balance. You also should avoid poses that require you to be still or lie on your back for long periods.
If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss these activities with your health care professional before getting into them.
Anaemia: Abnormally low levels of blood or red blood cells in the bloodstream. Most cases are caused by iron deficiency or lack of iron.
Cerclage: A procedure in which the cervical opening is closed with stitches in order to prevent or delay preterm birth.
Cervical Insufficiency: Inability of the cervix to retain a pregnancy in the second trimester.
Caesarean Delivery: Delivery of a baby through surgical incisions made in the mother’s abdomen and uterus.
Complications: Diseases or conditions that occur as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labour.
Deep Vein Thrombosis: A condition in which a blood clot forms in a vein in the leg or other areas of the body.
Dehydration: A condition that results from loss of water from the body.
Gestational Diabetes: Diabetes that arises during pregnancy.
Hormones: Substances made in the body by cells or organs that control the function of other cells or organs. An example is an oestrogen, which controls the function of female reproductive organs.
Oxygen: A gas that is necessary to sustain life.
Placenta Previa: A condition in which the placenta lies very low in the uterus so that the opening of the uterus is partially or completely covered.
Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there are high blood pressure and other signs of organ injury, such as an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
Preterm: Born before 37 completed weeks of pregnancy.
Uterus: A muscular organ located in the female pelvis that contains and nourishes the developing foetus during pregnancy.
Culled from the ACOG website