Exercise During Late Pregnancy
Exercise During Late Pregnancy
For some women the thought of exercise during late pregnancy is as appealing as a root canal without novacaine. The first three months they battled morning sickness and exhaustion. The next three months they were growing and adapting. The last three months are so uncomfortable that walking ten feet to the bathroom is seemingly pure torture, and actually happens so often it has become its own exercise. So there is no way they feel like walking on a treadmill for ten minutes.
On the other side of the coin, there are some women who do not let something as little as creating a life stand in their way of exercise. These powerhouses are the women we might see actually teaching a class at the gym, or speed walking throughout the neighborhood with their protruding bellies.
Most mothers to be fall somewhere in the middle and that is just how their doctors like it.
Exercise comes highly recommended when pregnant, even late into the pregnancy. Not only does it help control weight gain, but can help with delivery or even recovering from a Cesarean delivery if that happens. That said, there are some things to keep in mind in order to protect yourself and your growing little one.
Stick with the routines you have already been doing and that your body is used to doing. You may find that you have to make some modifications to some of your exercises as your pregnancy progresses.
If you are a runner, a modified low impact jog may still be alright if your baby is growing normally, but definitely stay in close communication with your health care provider.
Keep an eye on your heart rate as you are working out. Letting your heart rate rise too high is not healthy; you are providing oxygen for two. And don't forget that weight gain is typically a pound per week at this point. Don't place excess work on your cardiovascular system.
Some experts recommend you do the talk test throughout your workout to make sure you are at a safe level. The talk test is when you talk during your workout. If you are having a hard time talking and wind up huffy and puffing more than getting out actual words, then you are working too hard and need to take it down. Most doctors recommend that you work at a pace where talking is challenging but still doable.
Walking is something you can do through out all three trimesters though you might find yourself moving at a slower pace by your third trimester. Another great plus to walking, especially as you approach your due date, is that walking can actually bring on labor.
Many doctors will advise their patients to walk, walk and walk some more in the weeks leading up to their due dates.
For those of you who love it, yes, yoga is a great way to stay fit in late pregnancy. There are a lot of poses that work well.
Stretching is not only a good idea, it's a great idea and is part of prenatal exercise classes. There are movements that will help you get through labor, and delivery, that utilize the stretching of pelvic muscles.
What Not to Do
As stated, avoid excessive cardio at the end of pregnancy. Also, avoid heavy weight lifting; your ligaments and tendons are naturally relaxed at this point. Weight lifting would likely do more harm than good.
If you do not have any sort of exercise routine in place before you get pregnant, you still need to get some activity. Almost every doctor will tell you that walking is a great exercise for any pregnant women who are not high risk. Walking at least thirty minutes daily is a safe way for a pregnant woman to stay active.