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pregnancy and exercise

pregnancy and exercise

Why should you exercise during pregnancy? We apparently have the idea that exercise is bad for pregnant Victorian’s, who would swoon at the thought of someone having a sexual encounter, let alone getting pregnant from him. Therefore, they would hide any women who were pregnant until the whole messy episode was over. A sexual revolution took place in the 1960s, but exercise was still considered too risky in case one lost the fetus and caused a miscarriage. It wasn’t until the 1970s that Professor Clapp began research to find out if there was any substance to old notions about exercise and pregnancy. There are many reasons why he found that one should exercise, and these include:

  • growth of new blood vessels
  • An increase in oxygen supply to the tissues.
  • Pregnancy alters a woman’s reaction to physical exertion in a way that protects her fetus
  • Exercise helps the body prepare for pregnancy and childbirth for both mother and baby
  • Midwives, doctors or nurses who cared about the baby’s condition during labor only did so half as often with women who exercised as with those who didn’t.
  • After birth, the babies of the women who exercised were slightly thinner than those of those who didn’t.
  • Babies of mothers who exercise are more easily soothed by less comfort from others than babies of a control group who don’t exercise
  • Women who exercise have shorter, easier labors in the ‘pushing stage’
  • Women who exercise report feeling more positive and having more energy after giving birth

Exercise in your first trimester:

As mentioned above, exercise will increase blood supply and help tissue growth, so the placenta will grow faster and blood supply will increase more quickly. If you want to reap the benefits of exercise during pregnancy, now is the time to start. It will be more difficult if you are just beginning an exercise program, but start slowly, keep going, progress gradually, and commit to a consistent program. In addition to checking your temperature and staying hydrated, make sure your blood sugar levels don’t drop too low. . Start gradually, choosing activities that you think fit your abilities. This means easier exercises for shorter periods, increasing the time and difficulty/intensity every few sessions if you continue to feel good. Hormonal changes often cause a feeling of increased flexibility.

However, this does not protect against strained muscles and ligaments if you try to exceed your natural limits. Listen to your body, if it doesn’t feel right, don’t do it.
should. It is advisable to avoid sports that involve contact with another person or with a flying object that can cause pressure or impact, and those with a high risk of falls or sudden changes in position, such as gymnastics, diving, alpine skiing and skating. Examples of safer alternatives include aerobic exercise or swimming. As your body adjusts to changes in blood volume, breathlessness and fainting are signals to make adjustments, whether you need to reduce intensity or time,
change format, or simply rest.

Exercise in the second and third trimesters.

To get an idea of ​​whether you are exercising too much at this stage, a regular check-up to show that fetal growth is normal should show that you are doing well with exercise. The things to watch out for during mid and late pregnancy are much the same as in early pregnancy, except now your belly is making its presence felt. Particularly because it pushes up the lungs and makes breathing difficult. As the pregnancy progresses, it must pass
more time left; Staying comfortable is also necessary, so wear a sports bra when you work out. As long as you monitor your progress and note the few conditions where exercise still isn’t a good idea, you can stay fit throughout your pregnancy, creating the best possible support system for the growing child inside you. With each week, it becomes more important to ensure blood flow to your uterus and baby. Therefore, it is recommended to avoid
following, which may interfere:

Lying on your back during exercise

Standing for long periods of time.

Sports with a high potential for hard falls or where you could lose your balance are not recommended.
a good idea for pregnant women as during pregnancy your sense of balance changes. Thesis
They include horse riding, alpine skiing, gymnastics and water skiing.

Nutrition is equally important during pregnancy. Being pregnant places additional demands on your energy, after all, you are making and caring for another human being. Babies demand the best and no time is more important for the best nutrition than during pregnancy. Even if your diet was fine before you conceived, you can’t assume it will continue to meet your (and your baby’s) needs for the next nine months. A recent study in the United States showed that most people who thought they were eating a “well-balanced diet” were not meeting even the basic Recommended Daily Allowances (RDAs) and required nutrient levels. Nutrient-deficient mothers are more likely to develop health problems during and after pregnancy. For example, those who are deficient in zinc can cause stretch marks and postpartum depression.

The important thing about the pelvic floor exercise or kegel exercise:

No one, not your doctor, not your midwife, not even your mother, can predict with certainty how your labor will progress. Fortunately, there are some exercises you can do now to help prepare your body for what’s to come. If the muscle tone is strong and like a piece of new elastic, they will have the ability to stretch to allow a baby to pass through during labor and return to normal afterwards. If they don’t exercise, they can become overloaded and weak; and its ability to contract strongly and quickly is reduced or lost. During pregnancy, the hormone relaxin will affect the pelvic floor to allow it to stretch properly during childbirth. After childbirth, the pelvic floor muscles become stretched, weak and bruised, so pelvic floor exercises are important to help tone the muscles and prevent further damage.

Kegel exercises:

They are small internal contractions of the pelvic floor muscles that support the urethra, bladder, uterus, and rectum. Strengthening the pelvic floor muscles improves circulation in the rectal and vaginal area. There’s even some evidence to suggest that strong pelvic floor muscles can shorten the pushing stage of labor. You can do Kegels anywhere: sitting in front of his computer, watching TV, even standing in line at the grocery store.

Here’s how: To find the right muscles, stop the flow of urine while urinating, then restart. Don’t do this too often as it can cause UTIs. This is only designed to help you find your pelvic floor muscles. Breathe normally and sit or stand up straight. Without visibly moving, imagine that you are pulling your vagina, then the urea, then the back, up, and feel the sensation of them rising towards your navel. Hold this position and then release. Work to hold the contraction for 10 seconds, although it may take some time before you can achieve this. Repeat this exercise several times a day.

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