Women who exercise during pregnancy enjoy many benefits. They have more energy, less mood swings, better stress management and more restful sleep than sedentary pregnant women. James F. Clapp III, professor of reproductive biology at Case Western Reserve University in Cleveland, Ohio, concluded from many studies that "moderate exercise during pregnancy leads to better weight regulation and fewer backaches and other discomforts." He also found that women who exercised during pregnancy had shorter, easier labors (decreased by an average of 2 hours), less medical interventions (24% less cesareans and 14% reduced use of forceps), and a faster recovery. The babies' Apgar scores (a predictor of baby's health and survival) were generally higher in the exercising mothers.
In 1996, Clapp wrote in the Journal of Pediatrics that pregnant women who exercise gain 21% less weight and have babies who are leaner and have less percentage of fat, albeit, larger and healthier than the babies of sedentary mothers. They also tend to be smarter! Clapp also noted that 80% of the exercising women gave birth on or before their due date; there was also less of a need for interventions such as induced labor or epidurals in these women.
Expectant mothers needn't worry that exercising will hurt their baby. Clapp found that exercise doesn't cause an increase in spontaneous abortion, premature birth, or birth defects. There is nothing to prove that a slight increase in body temperature causes problems. Physically fit women actually have a lower core temperature and a better ability to regulate body temperature.
Although most pregnant women can and should exercise, it is necessary to discuss with your health care practitioner any limitations you might have. Women who have cardio-vascular disease, high blood pressure, vaginal bleeding, thyroid disease, fetal complications, diabetes, anemia, sickle cell anemia, twins or abnormal presentation of fetus, or who are underweight should exercise only under careful supervision of their health care provider.
Women who habitually exercise can continue with their pre-pregnancy routine, with some modifications to allow for the physiological changes, which occur during pregnancy. Pregnant women should decrease the intensity and duration of their workouts as lung capacity decreases and respiration rate increases, which can make you breathless. Too strenuous exercise may cause you to become lightheaded, shifting blood away from the uterus. Studies have concluded that the fetal heart rate is not affected when the maternal heart rate is kept under 140 to 150 beats per minute. Metabolism increases with pregnancy and exercise causes a further increase, which can lead to low blood sugar, if too vigorous.
The musculoskeletal system undergoes extensive changes as a result of circulating hormones. Estrogen relaxes the joint capsules, allowing for more movement of the joints, including the sacroiliac joints of the pelvis. This "relaxation" of the joints is important to facilitate childbirth by opening up the pelvic outlet. Excess joint motion, however, can lead to sprains and strains.
There are also biomechanical stressors which are placed on the spine and pelvis. As the baby grows, the center of gravity shifts and the low back curve increases. A spinal evaluation by a chiropractor Board Certified in Chiropractic Pediatrics and Pregnancy (DICCP) is important to ensure that there are no misalignments, or subluxations. Gentle correction of any detected subluxations will help prevent sprains and strains from occurring and help relieve low back and leg pain which may keep you from exercising.
It is best for women who are not active and are thinking of getting pregnant to begin an exercise prior to conception. It's never too late, however, even if the baby's already on the way. Walking is one of the best exercises around! The only equipment you need is a supportive bra, a pair of walking shoes, and some fresh air! Start off with an easy pace and gradually walk faster and farther daily, as you build up stamina.
Pregnant women may also safely exercise using stationary bicycles, swimming, water aerobics, yoga and low impact aerobic classes specifically designed for pregnant women. Prenatal aerobic and yoga classes are wonderful because you are able to interact with other mothers to be who are going through all the same processes you are- emotionally and physically. It's hard to get empathy from the buff teenager next to you at a power step class! Prenatal exercise videotapes can also be used if you're unable to get to a gym or in inclimate weather.
没有评论:
发表评论