Exercise and Pregnancy, Part 3

Continue last post(http://health-vip.cn/archives/articals/75.htm ), I continue talk about exercese and pregnancy,

When can I begin to exercise after giving birth?
Your body may still experience changes as aresult of your pregnancy for at least 6 weeks after yourbaby is born. Listen to your body and start slowly.
You can gradually start exercising again as soon asyou feel able to. Women who have had a cesareandelivery may need to delay their return to exercise.
Physical activity after giving birth has been associatedwith less depression as long as the exercise is stressrelieving and not stress provoking.
Does exercise affect breastfeeding?
Exercise has not been found to affectbreastfeeding. In general, you will still produce thesame amount of milk whether you exercise or not.
However, it is extremely important to drink a lot ofwater when breastfeeding, especially if you areexercising.
If I am training at an elite level, will pregnancyhinder my performance?
Pregnancy used to signal the end of awoman’s sporting career but more and more, femaleathletes are returning to compete at elite levelsfollowing the birth of a baby.
As an elite athlete, you will have to makepsychological adjustments along with physical ones tomodify your training program enabling safeparticipation in each stage of pregnancy. Acceptingthat pregnancy and birth will interrupt sportingaspirations will reduce feelings of frustration andresentment. Try to view pregnancy as positive, beflexible and prepared to change training programs andexpectations.
While there may be risk involved in physicalactivity for some pregnant women, most doctorsbelieve that the benefits of being active far outweighthe risks, even for those who wish to continueparticipation at an elite level. Your pre-pregnancylevels of fitness, as well your particular sport must betaken into account when planning the intensity,duration, and frequency of exercise during pregnancy.
Both you and your baby will respond to exercise on anindividual basis. Provided that you regularly consultwith medical advisors, and comply with medicaladvice regarding your training program, it is unlikelythat playing a sport will cause problems. It is however,advised that you not exercise at greater than 75% ofyour maximum heart rate.
Most studies report over half of elite athletesuse supplementation to enhance performance.
Athletes’ use of supplements is greater than thegeneral population, women use supplements morethan men, and use varies by sport. Few studies havebeen done to demonstrate cause and effect of varioussupplements and exercise in pregnant women. Be sureto consult a sports nutritionist as well as yourphysician if you are taking any sort ofsupplementation.

(END)

Exercise and Pregnancy, Part 2

continue last post ‘Exerceise and Pregnancy’, I continue talk abou exercese and pregnancy,

What are some guidelines for exercising safelyduring pregnancy?
The following guidelines apply if yourpregnancy is low risk and you have checked with yourdoctor to make sure you can continue an exerciseprogram.
• Regular exercise, at least 3 times a week, ispreferable to more random activity
• During the second and third trimesters, avoidexercise that involves laying flat on your backbecause this allows less blood flow to your womb
• Avoid exercising to the point of exhaustion orbreathlessness. This is a sign that your baby andyour body are getting less oxygen
• Be aware that loss of balance could be harmful
• Avoid exercises that may cause trauma to theabdomen
• Especially in the first trimester, drink plenty offluids before and during exercise to avoidoverheating
• Include relaxation and stretching both before andafter you exercise
• Eat a healthy diet that includes plenty of fruits,vegetables, and complex carbohydrates. Exercisemay require you to eat more calories

What types of exercise are best during pregnancy?
Most pregnant women can continue their prepregnancyexercise routine, although you may need tomodify some activities. Listen to your body, and stopwhen you feel too tired or if you experience dizziness,headaches, muscle weakness, nausea, chest pain, orcontractions. Don’t get discouraged: Even mild tomoderate exercise can help your fitness level and yourmood.
In general, you can safely participate in awide range of recreational activities. Non weightbearing exercises such as cycling, swimming, or wateraerobics are easiest on your body throughout yourentire pregnancy. Walking, jogging, and low impactaerobics are also permitted earlier in pregnancy, yetmay not be ideal in later stages.
Contact sports such as ice hockey, soccer, andbasketball could result in trauma to both you and yourbaby. Also, activities such as gymnastics, horsebackriding, and downhill skiing, have an increased risk offalling as a result of balance changes.
Because of decreased oxygen, scuba divingand exercising at altitudes above 6,000 feet may notbe recommended.

To be continued… …

Exercise and Pregnancy

This sheet talks about the risks that exercise can have during pregnancy. With each pregnancy, all women have a 3% to 5% chance of having a baby with a birth defect. This information should not take the place of medicalcare and advice from your health care provider.
Is exercise safe for all pregnant women?
Most women are able to maintain an exerciseprogram throughout pregnancy, although someactivities may need to be modified.
You may not be able to exercise whilepregnant if you: have previously given birth to lowbirth weight babies, have experienced preterm labor,noticed vaginal bleeding, felt contractions, or haveother pregnancy related complications.
If you have a history of medical problemssuch as: severe anemia, heart problems, poorlycontrolled diabetes, high blood pressure, or thyroiddisease, you should check with your doctor beforestarting or continuing an exercise program.
Does exercise harm the developing baby in any way?
Currently, there is no evidence that exercisehas harmful effects on the baby. It has not been shownto increase risk of miscarriage, birth defects, orpremature labor. Studies show no relationshipbetween exercise and fetal distress, type of delivery,or fetal heart rate changes.
However there is also no proof that exerciseimproves your pregnancy outcome or the health of thebaby. Studies have shown that moderate to highintensity exercise in the later stages of pregnancy canlead to smaller, leaner babies that are still within the “normal range”.
Will exercise be more difficult during pregnancy?
Your body will go through many changesthroughout pregnancy that may affect its response andtolerance to exercise.
Your body works harder to give enoughoxygen to the baby as it develops, thus you have lessoxygen available for exercise. This may leave youfeeling breathless and less energetic.
As the baby grows and your womb getslarger, your sense of balance shifts so that you mayneed to adjust your posture. Joints around your pelvisloosen to make room for the birth of the babytherefore there’s a greater chance of straining orspraining muscles.
Also, your blood volume and heart rateincrease to allow nutrients and oxygen to betransported to the baby. This change in blood flowmay make you feel lightheaded.
What are the benefits of exercising duringpregnancy?
Exercise can play an important role in healthand well being during pregnancy. It has been shown toallow faster weight loss after pregnancy, and improvemood and sleep patterns. Some studies have shownfaster labors and less need for induction of labor usingdrugs or epidurals.
Exercise can also ease many of the commondiscomforts of pregnancy such as constipation,backache, fatigue, leg swelling, and varicose veins.