Expectant mothers often have doubts about their routine and everyday activities, especially about those involving physical exertion. Women care a lot more than they used to about physical fitness once they get pregnant. The dilemma is always about where to draw the line between enough exercise to deliver a healthy baby as well keep up your body in shape and exercising too much which will harm the baby. Some mothers have doubts about the safety of working out at all during pregnancy.
Is it safe?
The first thing that worries most newly pregnant women is chances of miscarriage. There is no real evidence that exercise will lead to miscarriage. Exercising during pregnancy is generally considered both a safe and beneficial practice for mother and fetus. Even though pregnancy isn’t the time to push yourself to extremes, it is good for you to get your heart rate up with cardiovascular exercise. However, high-risk pregnancy cases are an exemption. If a woman is having a normal pregnancy, she can do exercises that don’t overexert her body or make her uncomfortable.
Many women who haven’t been working out before are likely to want to start doing something when they get pregnant. In these situations, you would need to start with very low intensity and gradually increase the intensity under some guidance and supervision. But in people who have worked out on a regular basis can continue by reducing the intensity of the workout.
What are the limits?
Depending on the women’s individual medical history and workout experience, the exercise routine will be different. It is recommended that pregnant women, with what is considered as a low-risk pregnancy, which is not otherwise constrained by medical or obstetric complications engage in moderate-intensity exercises for 30 minutes a day, 4 times a week.
For women who are already in top shape, exercising during pregnancy is about maintaining their fitness, and not about making fitness gains. They have to pay attention and make an alteration in their routine with the advice of their doctor. This will help to avoid routines like excising on your back late in your pregnancy can cause your growing uterus to push down on the veins whose job is to deliver blood which can be dangerous to the health of themselves and the baby.
While there are some activities to avoid such as scuba diving and horse riding or any contact sport that could cause blunt force trauma to the abdomen, there is relatively little that pregnant women can’t do.
Pay attention to your body
Pregnant women often notice that they feel out of breath more quickly than they used to. In fact, during pregnancy, you are breathing 20-25% more air because you need to get rid of the carbon dioxide levels in your own blood and in your babies. Babies in the uterus aren’t breathing on their own, but they are still producing carbon dioxide, which transfers to the mother’s blood. She needs to breathe more so that she can get rid of it. So breathing more doesn’t mean you are any less fit, it means simply that your body is adapting exactly as it should.
There are some general guidelines which outline which exercises are recommended for pregnant women but the appropriates of these activities will be largely determined by pre-pregnancy fitness level, and earlier exercise experience as this will dictate what intensity, frequency, type of the activity can be safely maintained by each individual during pregnancy. If your body is facing with more than it can handle, uncomfortable signs of it will be evident way before anything harmful occurs.