As you begin the new, and sometimes mysterious journey of pregnancy, you may be uncertain as to what is considered healthy or harmful to your growing baby. Many women question whether to exercise or at what intensity and frequency. Some women may fear that exercising will harm their baby and choose to spend 9 months resting on the couch. Other women may already follow a strict routine that involves exercising every single day for at least an hour. They may have difficulty giving up their intense workouts.
However, doctors have found that most women benefit from an exercise routine that falls somewhere in the middle. It is not recommended to eliminate exercise. However, it is also not recommended to continue intense workouts.
Many women attest to the benefits of participating in some type of lower-intensity exercise at least 3 times a week. It has been found to help during labor and recovery. Labor is a physically demanding time that will force a woman to use many of her muscles. By keeping in shape, they can often notice a shorter, easier labor.
Walking has been found to be a safe, yet effective exercise for pregnant women. If you are not a dedicated exerciser, you can start out slow by walking around one neighborhood block. You may eventually build up your endurance and tackle walking around the entire neighborhood.
Be sure to monitor and watch your body during your exercises. Keeping track of your heart rate is very important. A dramatic increase in your heart rate is not safe for your baby. By keeping your heart rate down and avoiding getting out of breath, you can often walk at a safe level.
Some women love certain exercises that involve crunches, sit-ups, or push-ups. Discuss what exercises are acceptable during specific trimesters with your doctor. There are often great alternatives such as chair crunches that will be safer.
Although you may have a desire to stay in shape during your pregnancy, it is not the time to begin trying out any new, extreme exercises. If you have never taken a Zumba dance class, your 4th month of pregnancy is probably not the time to start.
However, you can research what classes your local gym offers designed specifically for pregnant women. There may be water aerobics or Yoga that incorporate exercises that the fitness specialist has researched and determined safe.
Research has shown that pregnant women who follow a lower-intensity workout routine throughout their pregnancy have an easier labor and quicker recovery time. Before trying out new exercises, talk to your doctor. They can often provide you with exercises that are safe, yet help keep you healthy.
Please visit our office at 2579 Michigan Street, behind Culver’s Restaurant. Women can make a free initial appointment online by going to www.womenscenterohio.com, going to the Sidney location page, then clicking on the “Schedule an Appointment” button. To schedule an appointment over the phone or to learn more about the services we provide, call 937-498-4425. We can be reached by email at info@womenscenterohio.com. All of Women’s Center-Sidney’s services are free and confidential.
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