| |
 |
A
regular exercise regimen helps you feel
better and decreases the risk of varicose
veins, hemorrhoids and fluid retention.
(66) |
Aerobic
exercises, like jogging or swimming,
and specially designed calisthenics can help
relieve backaches and help you prepare for
childbirth. Relaxation techniques increase your body aware ness and assist the
mind in focusing
on a task, and are especially important in preg-
nancies where rigorous physical activity is prohibited. (55)
|
|
|
|
 |
| ACOG
recommendations |
The American College
of Obstetrics and Gynecology (ACOG) has changed its recommendation
over the years from permitting limited amounts of exercise during pregnancy, to
the new
ACOG recommendation that pregnant women "engage in 30
minutes or more of moderate
exercise on most, if not all, days of the week." (67) |
| Activities that ACOG
recommends pregnant women NOT to engage in are: |
|
|
Scuba
diving, because the fetus is at risk for decompression sickness |
|
|
Recreational activities that
carry increased risks for abdominal trauma — such as ice
hockey, kickboxing, soccer, or horseback riding |
|
| Exercise
benefits |
| Exercise during
pregnancy can help in many ways. Prenatal exercise can: |
|
|
Help
boost your energy
|
|
|
Help you to keep your
weight gain within the target range |
|
|
Help contribute to an
overall sense of well-being
|
|
|
Help to regulate your blood
glucose levels, something that may help to reduce your
chances of developing gestational diabetes
|
|
|
Help prevent or
relieve backache, leg cramps, and constipation |
|
|
Help you to get the
sleep your body needs |
|
|
Help get your body
ready for childbirth and reduce your recovery time |
|
 |
