Why Exercise While Pregnant Matters

 

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Regular exercise builds bones and muscles and gives you more energy and endurance. When you are pregnant, you may be plagued with backaches, constipation, swelling and bloating, all of which exercise helps. It can help prevent dangerous excessive weight gain during pregnancy, as.

How — and why — to stay active and strong during your pregnancy If someone offered you a magic potion that would ease pregnancy symptoms more comfortable — and promised better sleep, improved balance and grace, fewer backaches and headaches, less gas and swollen ankles, a happier state of mind, a more positive body image, an easier labor, and a healthier baby — would you take it?Promote muscle tone, strength and endurance. Other possible benefits of following a regular exercise program during pregnancy may include: A lower risk of gestational diabetes. Shortened labor. A reduced risk of having a C-section.

Exercise tips during pregnancy. The little one growing inside of you is relying on you to take the best care of yourself and provide the healthiest environment for them to develop. Regular exercise builds bones and muscles and gives you more energy and endurance. In the not-so-distant past, women were urged to cut down on or even avoid exercise during pregnancy. Today, we know differently.

Not only is it OK to participate in fitness activities during. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational.

Your body goes through many changes during pregnancy. It is important to choose exercises that take these changes into account: Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury.

ACOG cited multiple benefits to having an exercise regimen while pregnant, including helping with weight management, reducing the risk of gestational diabetes in obese women, and enhancing your psychological well-being. And this matters, because secure attachment leads to a raft of positive outcomes for the child, not just emotionally but cognitively and socially too. So, how can you create this space?

Most people will naturally do a bit of this during pregnancy, and there are things you can do to support this, such as: Talking to your bump.

List of related literature:

Suitable regular exercise should be encouraged during pregnancy because it helps prevent venous stasis and thromboembolic disease, maintain regular bowel movements, improve posture and perineal muscle strength, and regulate weight gain.

“Rosen's Emergency Medicine Concepts and Clinical Practice E-Book” by John Marx, Ron Walls, Robert Hockberger
from Rosen’s Emergency Medicine Concepts and Clinical Practice E-Book
by John Marx, Ron Walls, Robert Hockberger
Elsevier Health Sciences, 2013

Women should be advised to continue to exercise during pregnancy, unless there is hypertension, preterm labor, rupture of the membranes, IUGR, an incompetent cervix, persistent secondor thirdtrimester bleeding, or medical conditions that severely restrict physiologic adaptations to exercise during pregnancy.

“Hacker & Moore's Essentials of Obstetrics and Gynecology E-Book” by Neville F. Hacker, Joseph C. Gambone, Calvin J. Hobel
from Hacker & Moore’s Essentials of Obstetrics and Gynecology E-Book
by Neville F. Hacker, Joseph C. Gambone, Calvin J. Hobel
Elsevier Health Sciences, 2015

After the first trimester, pregnant women are advised to avoid supine positions during exercise because the enlarged uterus can apply pressure to the surrounding blood vessels and obstruct venous return leading to decreased cardiac output and orthostatic hypotension.

“Women's Health Care in Advanced Practice Nursing, Second Edition” by Ivy M. Alexander, PhD, APRN, ANP-BC, FAANP, FAAN, Versie Johnson-Mallard, PhD, ARNP, WHNP-BC, FAANP, Elizabeth Kostas-Polston, PhD, APRN, WHNP-BC, FAANP, Catherine Ingram Fogel, PhD, RNC, FAAN, Nancy Fugate Woods, PhD, RN, FAAN
from Women’s Health Care in Advanced Practice Nursing, Second Edition
by Ivy M. Alexander, PhD, APRN, ANP-BC, FAANP, FAAN, Versie Johnson-Mallard, PhD, ARNP, WHNP-BC, FAANP, et. al.
Springer Publishing Company, 2017

It appears that the temporary negative effects of exercise on the fetus are outweighed by the benefits of exercise when averaged over a 24-hour period.These findings suggest that moderate exercise during pregnancy can increase placental function and increase the birth size of the baby.

“Biology of Women” by Theresa Hornstein, Jeri Lynn Schwerin
from Biology of Women
by Theresa Hornstein, Jeri Lynn Schwerin
Cengage Learning, 2012

There are certainly some concerns regarding exercise during pregnancy when the mother has one or more conditions that place her pregnancy at high risk.

“Understanding Motor Development: Infants, Children, Adolescents, Adults” by Jacqueline D Goodway, John C Ozmun, David L Gallahue
from Understanding Motor Development: Infants, Children, Adolescents, Adults
by Jacqueline D Goodway, John C Ozmun, David L Gallahue
Jones & Bartlett Learning, 2019

Even women who have led sedentary lives before pregnancy generally find that a regular exercise program during pregnancy decreases fatigue and helps improve muscle tone and endurance, thus easing the physical stress of both pregnancy and childbirth.

“The New Harvard Guide to Women's Health” by Karen J. Carlson, Stephanie A. Eisenstat, Stephanie A. Eisenstat, M.D., Terra Diane Ziporyn, Alvin & Nancy Baird Library Fund, Harvard University. Press
from The New Harvard Guide to Women’s Health
by Karen J. Carlson, Stephanie A. Eisenstat, et. al.
Harvard University Press, 2004

To ensure adequate delivery of oxygen and nutrients to the fetus, intense exercise should be limited during pregnancy.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Exercise prescription and monitoring during pregnancy require knowledge and expertise from the fields of obstetrics and exercise physiology and on the interactive effects of pregnancy and exercise on maternal-fetal biologic and psychologic functions [66].

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

The complete supine position is also to be avoided during exercise after the first trimester because of the potential for compromising venous return and lowering cardiac output.

“Principles of Gender-specific Medicine” by Marianne J. Legato, John P. Bilezikian
from Principles of Gender-specific Medicine
by Marianne J. Legato, John P. Bilezikian
Elsevier Academic Press, 2004

Exercise also helps prevent or treat gestational diabetes; improves energy and mood; improves posture; promotes muscle tone, strength, and endurance; and helps the pregnant woman sleep better.11

“New Dimensions in Women's Health” by Linda Lewis Alexander, Judith H. LaRosa, Helaine Bader, Susan Garfield
from New Dimensions in Women’s Health
by Linda Lewis Alexander, Judith H. LaRosa, et. al.
Jones & Bartlett Learning, 2020

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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22 comments

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  • I started working out at 10 weeks pregnant. Half an hour walk and weight training 5-6 times a week.
    I’m almost at 25 weeks now and feel fantastic.
    With my first pregnancy I stoped all activity, ate for 2 and it did me no good. I gained heaps of weight and had so many body aches.
    This time iv’e had morning sickness the whole way through, have had food aversion but working out is something I have stuck to and am so happy I have.

  • I try to stay active ���� I’m 28 weeks pregnant and I HATE MY PREGNANCY BODY I know I should be grateful and I am because so many females struggle to get pregnant or can’t at all before pregnancy I lost 98 pounds in a year and was kinda getting somewhere healthy with my mindset on my body and now being pregnant I gained so much weight that I cry all the time and am miserable I work out as often as I can and I clean my house and that’s a WORK OUT I just want my baby out and in my arms, so I can have my body back I am excited to be a mommy and to have a daughter!

  • That’s such a evils thing to say. I have had 2 miscarriages and I have never worked and was not working out. Everyone’s reason for their miscarriage is different. ��

  • So Ive been working out for only 3 months. Cardio and strenght training….. Im almost 5 weeks but get really fatiged and tired:( could this change later on? I really want to continue to work out ��

  • I couldn’t do Any sports during first trimester. I was So tired, powerless, dizzy, and sick. I tried to workout few times, but after two repetitions I started feeling weak, sick and dizzy. ����
    Now at second trimester I’m feeling lot better. Have to do things slow and take breaks, but at least I’m not sick and tired all the time.

  • Hello can you please tell me if I can start doing exercise on cross trainer just for 20 or 30 minutesa day to keep fit. I have recently find out that I am pregnant and thinking to get one. I use to do pelvic floor exercises before pregnancy. I am still in my 1st trimester. Thanks in advance.

  • I’m wanting to start working out again after not working out for nearly 4 months. I am over 3 months pregnant and I want to make sure to work on my fitness in a way that isn’t going to harm the baby in any way. Ok I will do the same sorts of things I used to do but lighter (was lifting heavy and doing stair master and elliptical. I probably won’t do stair master as it’s high intensity).
    Goals: Firm up in the glutes /outer and inner thigh area as well as arms, look and few healthy, not gain excessive weight over pregnancy (stay within the recommended gain)
    I guess I’ll be doing plenty of gluten bridges/lunges and arm workouts with the medium resistance band. 20-30 min a day is good I guess. I wish I could swim right now but really can’t since I don’t have a pool and everything is closed –

  • Incorporating some moderate aerobic activity, such as walking or swimming, and some flexibility and strengthening work, like yoga, is all any pregnant woman needs. I suggest to buy this ebook, which has the best solution and delivers awesome source of info that a pregnant woman needs(based on fitness before and after pregnancy). This is the link-
    https://payhip.com/b/v2lZ

  • If you exercise while pregnant, after you give birth will you still gain a lot of weight? I have an eating disorder and I want to look the same as I do now.

  • Thank you for sharing your knowledge! It drives me nuts when people think pregnant women need to rest all the time and not move a muscle. My mom scolded me about exercising and said I shouldn’t take out the trash, reach for things, walk across the parking lot, carry shopping bags…

  • Getting pregnant and childbirth are two of life’s greatest miracles. Most women, when asked the question, “What was the most memorable event in your life?” often cite pregnancy and childbirth.
    It’s like a gift from above. There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.
    For more information click here
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  • I haven’t been exercising for a while now, let’s say, 8 months? I am in 7th week and really really want to start some exercise to stay fit and not to gain way too weight. I also just started to work from home so that’s not helping much. Is there any types of exercise recommended for me? I was thinking about yoga but I find it super boring so not sure about that.

  • I’m on my first trimester with frequent nausea and decrease in appetite should I start only after first trismester onwards? Can I also do weight lifting? For arm toning?

  • Tip #1 Don’t start something new…
    And what if you are a couch potato. Stay a couch potato? I feel like there has to be a better answer lol

  • Hi mom’s if you want to know facts on how to stay fit and secrets on being fit while being pregnant go to this site ☺️❤️

    https://payhip.com/b/x9X6

  • Hi Guys,

    If anyone is trying to keep fit during their pregnancy or wants to know how, this book had really help me a lot, was very very helpful.
    check it out. 
    payhip.com/b/jLeu

  • Thank you! I’m finally feeling better at 20 weeks & need to slowly get back to exercising. This quarantine, winter & pregnancy really got me feeling sick & tired of not doing anything. Teaching online at home also made me a lot more sedentary than usual. I can walk outside now that it’s warmer with my dog❤

  • But is it ok to exercise if I haven’t exercised before? I just want to do it so that I strengthen my back. I have a weak back n have forever been lazy to exercise before

  • I used to cycling 30mnt everyday before pregnant. In my first trimester i still hit my RPM and everyone be like “don’t do exercise” etc and i stop exercise and my body feel sick really like tired everytime i woke up, my feet hurt even tho i sleep all the time. And i try to hit my RPM again in my 24th weeks, and ALL THE PAIN IN MY BODY WAS GONE! Thank god exercise and being active remove all the pregnancy problem (i think), and now i’m 30weeks swim 1hr 2 times a week and still cycling 30mnt/day. No swolen body, no nausea. Just drink water and eat healthy

  • eBook for pregnancy that covers fitness, supplements and nutrition feel free to check it out. Hope all pregnancies go well!! Link https://payhip.com/b/98kG

  • i really needed this! i haven’t been working out because the first trimester vomiting made me so lazy �� i also felt so weak and i passed out one time because i was so dizzy! but i feel better now transitioning to my second trimester:)

  • I love his video. I was super active before and I’m active still being 22 weeks, I do it for my baby for my body and for a healthy labour. I think it’s so important to still be active. Of course I know what is too much compared to what I use to do but there’s still so much I can do. It’s funny when people criticize active pregnant women