A new study reveals that many pregnant women are not doing enough exercise at a time when it's vital for the health of both mother and baby.
Mel Hayman, a CQUniversity Ph.D. researcher, said that guidelines prescribe 150 to 300 minutes of restrained power exercise for pregnant ladies weekly, and only eight percent of pregnant women do the recommended amount of exercise during pregnancy.
Hayman examined pregnant Rockhampton women along with their exercise behaviors and added that regular exercise has both long- and short-term health advantages for both babies and mothers.
"Pregnancy is a time of great physiological and psychological change and there are many determinants that hinder pregnant women from being sufficiently active, such as morning sickness, tiredness and fatigue and physical discomfort," said Hayman.
"You do have to be careful, but if you're fit and healthy before pregnancy you should absolutely maintain and continue that same routine during pregnancy whilst your body permits you to do so."
Hayman said the Fit4Two Program was modified to encourage pregnant women to be more active.
The program offers weekly customized and individualized feedback on each physical activity as well as instructing mothers about what exercise to perform and how to execute it.
Maintaining a standard exercise routine all through your pregnancy can help you stay healthy and be confident. It can decrease some general discomforts like fatigue and back aches and improve your posture. There is proof that it may relieve stress and prevent gestational diabetes (diabetes that develops during pregnancy), and it build more stamina required for labor and the baby's delivery.
If you were physically active before your pregnancy, you should be able to continue your activity with some restraint. Be comfortable during your exercise for now and don't try to work out at your past level. Low-impact aerobics are encouraged against high-impact. Don't let your heart rate go over 140 beats per minute. An obstetrical provider should closely monitor pregnant competitive athletes.
If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care provider. Do not try a new strenuous activity. Walking is considered safe to initiate when pregnant. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day unless you have a medical or obstetric complication.
The safest and most productive activities are swimming, indoor stationary cycling, brisk walking, elliptical or step machines and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body and can be continued until birth.
Photo: A Healthier Michigan | Flickr
