Post by caroline on Mar 19, 2009 12:08:07 GMT
Excersisng when pregnant
The main physical changes during pregnancy with implications for exercise are:
- Increased softening of the joints due to the release of the hormone Relaxin
- Increased blood volume by up to 30 percent, stepping up the need for iron in the diet
- Increase in breast size which may lead to fibrous tissue breakdown if firm support isn't provided, especially during exercise
- Increased strain on uterine ligaments as the stomac enlarges. This can be intensified by jarring activities such as jogging, causing 'stitches' or back pain
These changes simply alter the emphasis on exercise, type and intensity during pregnancy. They do not negate the need or usefullness of exercise. However, proof of the effects of exercise on both the mother and the foetus is still lacking.
Tips for exercising when pregnant:
- Warm up slowly to aid strengthening, counteracting the effects of the joint softening hormone
-Concentrate on stretching particularly in the groin, hamstrings and pectorals
-Minimise jarring activities such as jogging. Where possible substitiue weight bearing activities and avoid ballistic (bouncing movements) at all times.
-Do not use anaerobic activities when prgnant, mild aerobic activities like walking are best.
-Use exercises that will help strengthn the pelvic floor, abdominals, pectorals, upper back and thighs.
-Avoid exercise in hot humid conditions-a build up of body temperature can be harmful to the foetus.
-Avoid long periods of lying on the back-as this can decrease the efficiency of blood flow back to the heart.
-Avoid activities that involve hyper-extension of the spine e.g back arching. Toe touching ( the opposite) should also be dispensed with.
-Avoid sitting in one spot for long periods, so that the strain on the back is minimalised. When sitting, make sure that legs are bent, and that one of them is always kept on the ground during exercise.
-Avoid activities that involve a risk of falling (e.g skiing, raquet sports, riding etc).
-Ensure that a good supportive bra with non elastic straps is worn at all times.
-EAt some form of carbohydrate 1 to 2 hours before exercising to prevent dizziness and fatigue.
-Avoid exercise sequences which involve sudden changes in posture. This is because rapid changes in blood pressure may cause fainting.
-Breathe naturally during exercise and never hold breath during exertion.
-From the forward bent position, always uncurl to stand in such a way that the head and shoulders are the last up. Keep knees bent and lift the trunk with the thighs not the lower back.
Tips to remember when exercising when pregnant
-Avoid hot saunas, steam rooms and any other form of heat treatment (including sauna pants, suits etc), even if pregnancy is only suspected.
-Always check with a sympathetic, exercise orientated GP before embarking on any new type of exercise program.
-Minimise activities when on hands and knees as this can cause sag in the lower back, and pain.
-Discontinue any exercise that causes pain or distress.
-Limit stationary aerobics (e.g jogging on the spot etc) to 2 minutes in order to prevent jarring. Instead, use rythmical, comprehensive body movements.
The main physical changes during pregnancy with implications for exercise are:
- Increased softening of the joints due to the release of the hormone Relaxin
- Increased blood volume by up to 30 percent, stepping up the need for iron in the diet
- Increase in breast size which may lead to fibrous tissue breakdown if firm support isn't provided, especially during exercise
- Increased strain on uterine ligaments as the stomac enlarges. This can be intensified by jarring activities such as jogging, causing 'stitches' or back pain
These changes simply alter the emphasis on exercise, type and intensity during pregnancy. They do not negate the need or usefullness of exercise. However, proof of the effects of exercise on both the mother and the foetus is still lacking.
Tips for exercising when pregnant:
- Warm up slowly to aid strengthening, counteracting the effects of the joint softening hormone
-Concentrate on stretching particularly in the groin, hamstrings and pectorals
-Minimise jarring activities such as jogging. Where possible substitiue weight bearing activities and avoid ballistic (bouncing movements) at all times.
-Do not use anaerobic activities when prgnant, mild aerobic activities like walking are best.
-Use exercises that will help strengthn the pelvic floor, abdominals, pectorals, upper back and thighs.
-Avoid exercise in hot humid conditions-a build up of body temperature can be harmful to the foetus.
-Avoid long periods of lying on the back-as this can decrease the efficiency of blood flow back to the heart.
-Avoid activities that involve hyper-extension of the spine e.g back arching. Toe touching ( the opposite) should also be dispensed with.
-Avoid sitting in one spot for long periods, so that the strain on the back is minimalised. When sitting, make sure that legs are bent, and that one of them is always kept on the ground during exercise.
-Avoid activities that involve a risk of falling (e.g skiing, raquet sports, riding etc).
-Ensure that a good supportive bra with non elastic straps is worn at all times.
-EAt some form of carbohydrate 1 to 2 hours before exercising to prevent dizziness and fatigue.
-Avoid exercise sequences which involve sudden changes in posture. This is because rapid changes in blood pressure may cause fainting.
-Breathe naturally during exercise and never hold breath during exertion.
-From the forward bent position, always uncurl to stand in such a way that the head and shoulders are the last up. Keep knees bent and lift the trunk with the thighs not the lower back.
Tips to remember when exercising when pregnant
-Avoid hot saunas, steam rooms and any other form of heat treatment (including sauna pants, suits etc), even if pregnancy is only suspected.
-Always check with a sympathetic, exercise orientated GP before embarking on any new type of exercise program.
-Minimise activities when on hands and knees as this can cause sag in the lower back, and pain.
-Discontinue any exercise that causes pain or distress.
-Limit stationary aerobics (e.g jogging on the spot etc) to 2 minutes in order to prevent jarring. Instead, use rythmical, comprehensive body movements.
