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 prenatal yoga and Pilates classes designed for pregnant women. 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 obstetrician or other member of your health care team. While pregnant, avoid activities that put you at increased risk of injury, such as the following:. Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball.
Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding. If you have any of them, stop and call your obstetrician:. Exercising after your baby is born may help improve mood and decreases the risk of deep vein thrombosis DVT , a condition that can occur more frequently in women in the weeks after childbirth.
In addition to these health benefits, exercise after pregnancy can help you lose the extra pounds that you may have gained during pregnancy. Anemia: Abnormally low levels of red blood cells in the bloodstream. Most cases are caused by iron deficiency lack of iron. Cerclage : A procedure in which the cervical opening is closed with stitches to prevent or delay preterm birth.
Cervical Insufficiency: A condition in which the cervix is unable to hold a pregnancy in the second trimester. Complications: Diseases or conditions that happen 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 labor. Dehydration: A condition that happens when the body does not have as much water as it needs.
Hormones: Substances made in the body that control the function of cells or organs. Placenta Previa: A condition in which the placenta covers the opening of the uterus. Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury.
These activities usually are safe during pregnancy: Walking. Swimming and water workouts. The water supports the weight of your growing baby and moving against the water helps keep your heart rate up. If you have low back pain when you do other activities, try swimming. Riding a stationary bike. This is safer than riding a regular bicycle during pregnancy. Yoga and Pilates classes. The instructor can help you modify or avoid poses that may be unsafe for pregnant women, such as lying on your belly or flat on your back after the first trimester.
Some gyms and community centers offer prenatal yoga and Pilates classes just for pregnant women. Low-impact aerobics classes. During low-impact aerobics, you always have one foot on the ground or equipment. Examples of low-impact aerobics include walking, riding a stationary bike and using an elliptical machine. During high-impact aerobics, both feet leave the ground at the same time. Examples include running, jumping rope and doing jumping jacks. Strength training.
Strength training can help you build muscle and make your bones strong. Ask your provider about how much you can lift.
Is physical activity safe for all pregnant women? The following conditions may make it unsafe to exercise during pregnancy: Preterm labor , bleeding from the vagina , or your water breaking also called ruptured membranes. Preterm labor is labor that happens before 37 weeks of pregnancy.
Bleeding from the vagina and having your water break may be signs of preterm labor. Being pregnant with twins, triplets or more also called multiples with other risk factors for preterm labor. Your provider may ask you not to do intense or high-impact activities, such as running. You may be able to do low-impact activities, like walking, prenatal yoga or swimming. Cervical insufficiency or a cerclage.
The cervix is the opening to the uterus womb and is at the top of the vagina. Cervical insufficiency also called incompetent cervix means your cervix opens dilates too early during pregnancy, usually without pain or contractions. Cervical insufficiency can cause premature birth and miscarriage. If you have cervical insufficiency or a short cervix, your provider may recommend cerclage.
This is a stitch your provider puts in your cervix to help keep it closed so that your baby isn't born too early. A short cervix means the length of your cervix also called cervical length is shorter than normal.
Gestational hypertension or preeclampsia. Gestational hypertension is high blood pressure during pregnancy. It starts after 20 weeks of pregnancy and goes away after you give birth. Placenta previa after 26 weeks of pregnancy. This is when the placenta lies very low in the uterus and covers all or part of the cervix. The placenta grows in your uterus and supplies the baby with food and oxygen through the umbilical cord.
Placenta previa can cause heavy bleeding and other complications later in pregnancy. Severe anemia or certain heart or lung conditions. Anemia is when you don't have enough healthy red blood cells to carry oxygen to the rest of your body.
Any sport in which you may be hit in the belly, such as ice hockey, boxing, soccer or basketball. They'll also make your joints stronger, improve circulation, ease backache, and generally help you feel well.
As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach abdominal muscles and may ease backache, which can be a problem in pregnancy:. Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone in front to the end of the backbone spine.
If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain.
This is quite common, and there is no reason to feel embarrassed. It's known as stress incontinence and it can continue after pregnancy. You can strengthen these muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy.
All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now. As well as these exercises, practice tightening the pelvic floor muscles before and during coughing and sneezing. There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness.
This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery. Overall and in most cases, exercise is safe during pregnancy.
You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing.
To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. P renatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women. Here are some of the benefits from exercise during pregnancy you may experience:. If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.
The American Pregnancy Association would have cautioned against this because of the vulnerability of impact with another player, the ground, or parts of the surrounding court area.
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