Did you know that pregnant women who exercise regularly tend to have shorter, less complicated labors? According to this article (with info from a study done by Dr. James F. Clapp), regular, moderate exercise is beneficial not only to the mother, but also to the unborn baby. Here are some of the awesome benefits for the mother:
Women who participate in regular, moderate exercise for at least 20 minutes, 3-5 days per week, throughout their pregnancies:
1. Tend to have shorter and less complicated labors, and less need for medical intervention.
2. Have more energy during their pregnancies and recover faster following delivery.
3. Return to their pre-pregnancy weight sooner than less active woman.
4. Gain less weight during pregnancy.
5. Tend to experience an improved body image, enhanced self-esteem and a general sense of well-being.
6. Experience less tension, anxiety and fatigue than less active women.
7. Experience a decrease in common discomforts of pregnancy.
8. Maintain cardiovascular fitness.
9. Increase muscular strength.
10. Experience fewer colds and other respiratory viruses.
Who wouldn't want just a few of these benefits to be true? The way I see it labor is a strenuous and physically demanding event that should be trained and prepared for just like any other race or physical activity in your life. Here's a list of some appropriate exercises for pregnant women:
Walking
Swimming
Stretching
Pilates
Aerobics
Resistance Training
Before beginning any type of exercise program you should consult your doctor or midwife. You should also avoid contact sports, keep your heart rate from becoming too elevated and avoid lying flat on your back during the last two trimesters. If you start to feel uncomfortable or dizzy at any time you should stop exercising immediately and consult your doctor if the discomfort continues.
Benefits will be greater when you eat a healthy, well balanced diet.
Have you found any of these benefits to be true?
What are some challenges that you've experienced while trying to exercise regularly during pregnancy?
What kinds of exercise do you prefer for pregnancy? (I love doing pilates)
I am a huge supporter of prenatal exercise! I worked out at Curves 3-5 times a week and walked about 2 miles 3-4 times a week with my first pregnancy and I experienced pretty much all the benefits you mentioned. With my second pregnancy I did an aerobic prenatal dvd as well as walking and had a great pregnancy and recovery. Now with my third pregnancy, I'm doing a mixture of aerobic dvd, pilates dvd, and walking. The main challenge for me is finding time to workout with two little ones needing my attention.
ReplyDeleteWay to go Kelly! This is my first pregnancy and I've been doing a prenatal Pilates DVD. I really enjoy it because it helps to strengthen me and it relieves tension. I've also been keeping up with my Bradley Class exercises (pelvic rocks, butterflys, kegels). Also I know walking has huge benefits during pregnancy and I plan on starting on a regular basis soon. My challenge is that it's cold here now and I need to figure out where to go where I'm comfortable and warm.
ReplyDeleteI have really neglected prenatal exercises this pregnancy. With two kids it has been a challenge and incredibly draining to take them out for a walk, besides I don't get adequate exercise then. That's my greatest challenge: finding time to exercise without the kids. But I did Bradley with the first two so I am trying to get back into doing all those fun exercises again. Best of luck with your pregnancy!
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