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Aches & Pains
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The Work Of A Doula
Let's Talk about it. |
All
Aches & Pains
Essential Oils In Pregnancy
Labor
Labor Prep
Loss Recovery
The Work Of A Doula
It's important to be active any time of the year or at any point in your life, but being pregnant adds an extra need...or let's call it an incentive. Exercise during pregnancy can help alleviate symptoms, prevent pains, give you more energy, help you sleep...I mean, the list just keeps going! Let's break the benefits down. #1. SLEEPExercise along with good nutrition helps you to burn off extra energy so that you can have a restful night's sleep. Exercise also reduces your stress and tires you out so that you sleep longer, naturally. It improves your sleep quality with as little as 10 minutes per day ("How Exercise Affects Sleep" Sleep.org, 2014)! #2. CONSTIPATION Exercise decreases the amount of time that it takes for food to move through your GI tract. It also stimulates natural contraction of the intestinal muscles which will help expel the stool. It's best to wait at least an hour after eating to work out so that the increase of blood flow flows to your stomach and intestines rather than diverting to the heart if you exercise right after eating. Since the contractility of the intestinal walls are directly affected by the quality of blood flow, less motility and contraction will increase constipation and maybe even increase your risk of hemorrhoids ("Exercise to Ease Constipation," n.d.). Better get moving! #3. WEIGHT GAINThe current guidelines for weight gain are based on your BMI and range from 11-40 pounds. Nutrition is so important, particularly in pregnancy because you are literally passing along that nutrition to your baby. If you are not as active, the American Pregnancy Association gives specific guidelines for caloric intake during each trimester ("Pregnancy weight gain" Weight Gain During Pregnancy, 2015). Studies show the healthier the mom, the healthier the baby. Keeping your weight in check will not only help you lose the baby weight after birth but help reduce complications during pregnancy, reduce the risk of juvenile diabetes and give your baby long-term healthy benefits ("9 health benefits of prenatal exercise" Knocked-Up Fitness, 2017). #4. BACK PAINExercising and stretching can decrease muscle spasms, improve spinal function and decrease pain. Strengthening your muscles in a slow and controlled manner is as important as cardio to the prevention and treatment of back pain in pregnancy (Alicia Silva, MSPT, n.d.). Other exercises like Yoga, Pilates, and physical therapy will release tension, stretch your overworked body and improve your ability to carry your baby in comfort ("9 health benefits of prenatal exercise" Knocked-Up Fitness, 2017). While it's important to start your pregnancy with a strong core, even during pregnancy you can strengthen your muscles to prepare you for the full 10 months and set you up for a successful labor. #5. EnduranceExercise strengthens the cardiovascular system and provides endurance. The stronger your muscles, the more you are able to accomplish with less effort ("9 health benefits of prenatal exercise" Knocked-Up Fitness, 2017). If you were very active before pregnancy, you should be able to continue to be just as active. If you are new, start slow and work up to moderate activity of 150 minutes per week. According to ACOG (n.d.), moderate activity is considered enough raise your heart level and start to sweat ("Exercise during pregnancy" ACOG, n.d.). WHEN TO USE CAUTION Avoid exercises that are contact sports (basketball, soccer, football), exercises that could result in a fall, hot yoga or pilates, scuba diving and high altitudes. Exercise increases your body temperature naturally so exercises that involve "hot" such as yoga, only increase your body temp which can affect development. Pay attention to your body, when you exercise blood diverts away from your uterus to other organs, restricting oxygen to your uterus. Also, your center of balance shifts with the extra weight making falls easier ("Effects of exercise on pregnancy," 2016). ACOG (n.d.) warns to pay attention to the following warning signs and instructs you to notify your provider if any of these occur:
References
9 health benefits of prenatal exercise. Knocked-Up Fitness. (2017, February 7). Retrieved from http://knocked-upfitness.com/9-health-benefits-of-prenatal-exercise/ Alicia Silva, MSPT. (n.d.). Exercise for back pain during pregnancy. Retrieved from https://www.spine-health.com/conditions/pregnancy-and-back-pain/exercise-back-pain-during-pregnancy Effects of exercise on pregnancy. (2016, March 29). Retrieved from http://americanpregnancy.org/pregnancy-health/effects-of-exercise-on-pregnancy/ Exercise during pregnancy. ACOG. (n.d.). Retrieved from https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy Exercise to ease constipation. (n.d.). Retrieved from https://www.webmd.com/digestive-disorders/exercise-curing-constipation-via-movement How exercise affects sleep. Sleep.org. (2014, October 28). Retrieved from https://sleep.org/articles/exercise-affects-sleep/ iStock-26545083_wide.jpg [Photograph]. (n.d.). Retrieved from https://www.babycenter.com/0_hyperemesis-gravidarum-severe-morning-sickness_10376363.bc Make Images, Videos and Web Stories for Free in Minutes | Adobe Spark. (n.d.). Retrieved from https://spark.adobe.com/sp//sp/ Pregnancy weight gain - weight gain during pregnancy. (2015, December 12). Retrieved from http://americanpregnancy.org/pregnancy-health/pregnancy-weight-gain/
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