Substances That May Cause Muscle Stiffness And Unwanted Weight Gain The Pros And Cons Of Exercise And Pregnancy

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The Pros And Cons Of Exercise And Pregnancy

Doctors report that frequent and regular exercise has numerous health benefits for almost everyone and pregnant women are no exception. There are of course risks involved, but with planning and regular consultation with your doctor, the benefits far outweigh the dangers. Here are some of the benefits associated with exercising.

Of course, exercise boosts your mood and energy levels which often fluctuate or drop due to weight gain and hormonal imbalances during pregnancy. Studies show that it can actually lead to a decrease in the risk of postpartum depression. It can also improve sleep, help with circulation and reduce the aches, pains and discomfort, especially in the back, muscles and joints that often accompany pregnancy. There is also a general reduction in excess weight gain, as well as a higher chance of weight loss after delivery.

Exercise builds muscles and endurance that can lead to not only easier labor, faster delivery and a faster recovery, but can even avoid the need for the use of drugs and doctor intervention including C-section. It reduces the risk of Gestational Diabetes which can lead to obesity, pregnancy complications and type-2 diabetes later in life, preeclampsia, which can cause swelling, sudden weight gain, headaches and changes in vision and constipation. Even more important are the benefits to the baby’s health, including a stronger heart, lower heart rate and more endurance during delivery, which can avoid the use of forceps or other devices.

As always, it’s essential to consult a fitness professional like your doctor before starting a workout regimen during pregnancy, but if you’re okay with it, here are a few of the recommended types of exercise to follow. Walking, swimming, low impact aerobics, rowing and jogging in moderation, also light weight training is a plus, but avoid contact sports that involve falls or collisions, also high altitude walking or diving are not suggested.

The American College of Obstetricians and Gynecologists suggests 30 minutes or more of exercise daily, as long as there are no medical restrictions. If you’ve been exercising prior to pregnancy, you should be able to continue your regimen, but if you haven’t, now is a perfect time to start! You can start with as little as 5 minutes, work up to 10 then 15, up to at least 30. Take your time to start and be sure to avoid jumping, sprinting, full sit-ups and deep knee bends, straight legged toe reaches, avoid exercises while lying on your back, twisting at the waist and holding your breath during each exercise.

There are pregnancy-related conditions that can prevent you from working, including low placenta, bleeding, weak cervix or history of early labor, premature birth or miscarriage. Stop working immediately and consult your doctor if you experience headache, shortness of breath, muscle weakness, chest, abdominal or pelvic pain or persistent contractions, sudden swelling of the face or extremities and rapid heartbeat. Also watch out for dizziness, nausea, a cold or clammy feeling, a decrease or absence of fetal movement and slowly leaking or flowing fluid.

As always, it is important to always stretch and warm up prior to exercise as well as cool down afterwards. Never work at a high intensity for several days, then sit sedentary for a longer period.

Not during dinner. A woman needs an extra 300 calories during pregnancy on top of the calories that the workout burns. Drink a lot of water, at least 8-10 glasses a day and get enough rest. With all these things in place, you are sure to experience a much more comfortable and tasty pregnancy. God bless and good luck!

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