Bio: Susy Richards is a lovely mother of 3 girls (3 years, 4 years and 5) and a simple woman who is ready to share her priceless experience with other mommies around the world. She is an Advanced Practice Provider who passed birth doula and postpartum doula courses at Childbirth International in 2013. Susy is passionate about providing holistic care and is involved in pregnancy research currently publishing her articles concerning pregnancy on site www.rocketparents.com
Many ladies who wish to maintain their fitness levels during pregnancy often get disillusioned by the myths surrounding such activities. Some doctors even erroneously scare pregnant women by asserting that little is known about exercise during pregnancy or its risks. However, this isn’t the case. Should you have a normal pregnancy, there is nothing to stop you from exercising in a similar manner as you did when you weren’t with the child.
Can working out adversely affect your unborn child?
The main issue all pregnant ladies are usually concerned with in terms of exercising is the risks of miscarriage. Nevertheless, the truth still remains that even working out in a vigorous way cannot harm your unborn child. Yet it will make you tired rather quickly than it did when you weren’t pregnant. The level of blood in a pregnant lady gradually increases by around 50%. This naturally, makes the heart to work harder to pump it through the body and also the placenta. Any stress arising from exercising at this stage of life will be 50% higher than when you weren’t with your child. So, it is pretty safe to work out as you did prior to your conception.
What are the physical effects of exercising during pregnancy?
All pregnant women tend to remark how rapidly they get out of breath and wonder whether they can safely work out. It is important to note that while you are pregnant, you will have to breathe from 20% to 25% more air to eliminate the surging levels of carbon dioxide. Both in your own body and that of your unborn child. Babies in utero never breathe on their own volition. Still, they produce carbon dioxide that is then relayed to the mother’s own blood. Therefore, losing breath when you exercise isn’t necessarily a dangerous occurrence. It simply implies your body is in the process of efficiently regulating itself to the major changes occurring in it.
Are there any dangerous exercises to avoid during pregnancy?
Working out during pregnancy is all about maintaining your fitness levels and not realizing new fitness objectives. So, feel free to try out anything that is safe for you and your unborn child. Even the myth that exercising on your back is dangerous is normally erroneously. Given, doing so can make your uterus push down blood vessels, reduce circulation and make you experience a fit of vertigo. Yet working out while stretched on your back for short moments will not harm you. Still, ensure you avoid activities like scuba diving, riding on horseback or contact games, which can trigger trauma to your belly region.
Can exercise during pregnancy do away with mood swings?
Exercising releases endorphins, the so-called “feel good” hormones. This is an excellent way to deal with the mood disturbances associated with pregnancy. These mood swings usually arise from the surge of additional estrogen and progesterone levels in the body. Both of which have been closely linked with mood. Pregnancy can also be stressful as a result of the numerous uncertainties it entails. This makes most women very susceptible to experience frequent mood disturbances. Therefore, exercise is a practical means of fighting off these mood swings and making you take full control of your body.
When is the right time to quit exercising during pregnancy?
You can continue working out right to the end of your confinement. Still, you need to be vigilant for potential risks, but always remember if something wrong occurs, it isn’t related to your exercise regimen. However, exercise during pregnancy places more stress on your body, which can bring underlying issues to the forefront. All in all, don’t overlook symptoms like vaginal bleeding, belly cramps, vertigo, intense nausea or migraines. More so when they happen after your workout regimen.
You can work out as hard as you did prior to your conception at this stage. Prenatal yoga, as well as pilate classes, are particularly recommended.
At this stage, your heart has to work harder to effectively circulate the blood increase in the first 3 months of your pregnancy. Still, you can safely undertake moderately intense cardio workouts like jogging and stationary bike cycling.
At this stage, your joint will be very vulnerable. So, try to avoid heavy weight training (15lbs and above). Also, execute your free weights training in a seated position to help maintain your balance and support your back. You can safely continue your cardio regimen right to the end of your confinement. Swimming is especially recommended thanks to its weight relieving attributes.