Exercise during pregnancy
Exercises for pregnant women are limited but a number of excellent choices exist. Jogging, walking, aerobics, cycling, swimming and tennis can all be pursued to some degree.
Exercises for pregnant women are limited but a number of excellent choices exist. Jogging, walking, aerobics, cycling, swimming and tennis can all be pursued to some degree. It is better to start doing some activity before you conceive, so that you find it easier while you are pregnant.
Jogging
This exercise should start before conception, otherwise your muscles may not be able to support your loosening joints. Jogging enables your muscles to gain strength to carry the pregnancy. If you were jogging before you became pregnant, you can continue without any harm. You can enrol in a gym to jog on a treadmill if you do not want to jog in public.
Walking
Walking at any time, say while going to work, or from work, while shopping or just in your neighbourhood helps to burn calories. Start walking anytime, even during pregnancy. To do this, begin slowly, bearing in mind that the whole idea is to increase your activity level gradually. Start with five to 10 minutes and slowly increase to 20 or 30 minutes three to four times a week. Avoid walking outside when it is too hot. But you can also walk indoors. The type of shoes you wear for this are very important. High heeled shoes should not be worn while walking. Instead, get some comfortable shoes.
Cycling
This one requires you to know how to ride a bicycle. Accidents happen and this is not the best time to get one. Cycling gives you a good cardiovascular workout. It is not a weight-bearing activity meaning the increasing weight of pregnancy will not affect your ability to continue. It is advisable to start on a regular cycling schedule before trying to conceive but even after conception it is still safe. Stationary bicycles are probably the safest to use to avoid traffic risks.
Swimming
This is probably the best type of exercise. While swimming, you may even forget that you are pregnant. Medical evidence indicates that submersion in water can help to reduce leg oedema (swelling) which affects at least 50% of pregnant women. It is postulated that the pressure of the water squeezes excess water from your body tissues into your bloodstream, which then gets rid of it. Avoid Jacuzzis, hot tubs and water that is above 38°C, as these tend to overheat the body.
Other Sports
There are some sports that must be avoided. Exercises involving frequent turning, twisting and jumping are not recommended during pregnancy. Horse riding can cause traumatic injury to the foetus or separation of the placenta. Scuba diving has been associated with foetal hypoxia (lack of oxygen) and should be avoided.
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Jogging
This exercise should start before conception, otherwise your muscles may not be able to support your loosening joints. Jogging enables your muscles to gain strength to carry the pregnancy. If you were jogging before you became pregnant, you can continue without any harm. You can enrol in a gym to jog on a treadmill if you do not want to jog in public.
Walking
Walking at any time, say while going to work, or from work, while shopping or just in your neighbourhood helps to burn calories. Start walking anytime, even during pregnancy. To do this, begin slowly, bearing in mind that the whole idea is to increase your activity level gradually. Start with five to 10 minutes and slowly increase to 20 or 30 minutes three to four times a week. Avoid walking outside when it is too hot. But you can also walk indoors. The type of shoes you wear for this are very important. High heeled shoes should not be worn while walking. Instead, get some comfortable shoes.
Cycling
This one requires you to know how to ride a bicycle. Accidents happen and this is not the best time to get one. Cycling gives you a good cardiovascular workout. It is not a weight-bearing activity meaning the increasing weight of pregnancy will not affect your ability to continue. It is advisable to start on a regular cycling schedule before trying to conceive but even after conception it is still safe. Stationary bicycles are probably the safest to use to avoid traffic risks.
Swimming
This is probably the best type of exercise. While swimming, you may even forget that you are pregnant. Medical evidence indicates that submersion in water can help to reduce leg oedema (swelling) which affects at least 50% of pregnant women. It is postulated that the pressure of the water squeezes excess water from your body tissues into your bloodstream, which then gets rid of it. Avoid Jacuzzis, hot tubs and water that is above 38°C, as these tend to overheat the body.
Other Sports
There are some sports that must be avoided. Exercises involving frequent turning, twisting and jumping are not recommended during pregnancy. Horse riding can cause traumatic injury to the foetus or separation of the placenta. Scuba diving has been associated with foetal hypoxia (lack of oxygen) and should be avoided.
AAR online