Should you exercise during pregnancy? Yes. Should you consult with your physician first?
Of course!
The real issue while pregnant is inactivity, which
contributes to excess weight gain, high blood pressure, aches and pains, and a
higher risk for Cesarean section and gestational diabetes. Some 70 percent to
80 percent of women with gestational diabetes develop type II diabetes later in
life, research shows, and their babies are themselves more likely to become
overweight and develop diabetes.
If your doctor clears you and you have no prenatal medical
complications, you can definitely walk 30 minutes to 60 minutes a day; you can
break up the time into shorter sessions if you like.
There are a lot of myths about exercise and pregnancy one of
those being that it is unsafe to run. The reality is you can’t “shake your baby
loose”; she or he is plenty safe swimming around in amniotic fluid while you
jog at the park. “As long as there are no changes in your joints and ligaments,
you can continue running,” most research and studies suggest.
Usually most running enthusiasts are forced by discomfort to
switch to lower-impact activities such as walking, water workouts or the
elliptical trainer.
Can you work your abs? Doing crunches (or other exercises)
on your back is a no-no after the first trimester: Your growing uterus can
compress the vena cava, the major vessel that returns blood to your heart,
potentially reducing blood flow and making you feel dizzy or nauseated. There are plenty of ways to work your entire
core while standing or kneeling.
One exercise that can be performed while standing is exhaling
and then drawing in the navel toward the spine “as if you are trying to button
up pants that are too tight in the waist,”
So even in pregnancy you can still train. Do your research
and keep moving. During labor you will be glad you conditioned your body for
the strength and endurance it takes to birth a child.
Eat Clean and Train Hard!
Ewanda R. Thompson, Fit 4 You, LLC, M.S. Exercise Science
Health Promotion, ISSA CPT, Speed & Explosion Specialist, Advanced Exercise and Nutrition Certified, www.fit4youtrainer.webs.com,https://www.facebook.com/pages/Fit-4-You/235806353103688?ref=br_tf
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