Monday, June 18, 2012

Exercise and Care of Your Body During Pregnancy

As I reach the final trimester in my pregnancy, the doctor has warned me that this is the time when we get more tired again. And would you know it, week 29 hits and I need naps once again like I did before in the first trimester.
Now is a crucial time to review movements that are suitable and not suitable during this time.

The American College of Obstetricians and Gynecologists has recommended that, “in the absence of medical or obstetric complications, 30 minutes or more of moderate exercise on most days of the week is recommended for a pregnant women”.

The point of exercise during pregnancy is to maintain, or moderately improve your level of fitness. Exercise can help you connect with your baby while promoting a sense of well-being.

Do’s during Pregnancy
  • Drink plenty of water during, and after exercise.
  • Do a 5-minute warm up
  • Do a proper cool-down of at least 5 to 10 minutes
  • Wear well-supported trainers to reduce stress of your joints when exercising. Please don’t wear old sneakers with the bottom worn down as they will not have the support you will need during this time.
  • Rise from a supine position by first rolling onto your side, then use your arms to push yourself up in a sitting position.
  • Most importantly, Practice good posture. 

Don’ts during Pregnancy
  • Don’t exercise to the point of fatigue
  • Movements where the upper body twists and the arm reaches overhead such as a tennis serve.
  • Exercises that require lying backwards over an exercise ball
  • Yoga poses that stretch out the abs such as cow pose, up-dog, all backbends, and the cleansing breath.
  • Traditional ab exercises that work the exterior wall such as crunches, oblique curls, and bicycles.
  • Rising from a supine position by rolling up and twisting at the same time.
  • Lifting or carrying very heavy objects.
  • Intense coughing while your muscles are unsupported.
  • After 16 weeks of gestation do not exercise lying completely flat on your back. Most importantly do never exercise to the point of fatigue. 

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