Exercise During Pregnancy

Pregnancy causes many changes in a woman's body so it is important to be aware of your body's limitations and what exercise you should avoid. The more obvious ones include: Waterskiing, horseback riding, snowboarding, downhill skiing, or surfing which you will have to put on hold while you're pregnant. For now, avoid any activity that puts you at risk of falling. That includes activities such as tennis or bicycling as you could easily lose your balance. Avoid 'pressurised' sports, like scuba diving as the air bubbles can form in your bloodstream when you surface. Those bubbles are very dangerous for both you and your growing baby. Exclude any activity that may have sudden acceleration or deceleration as it could harm you fetus. Spas are out as apart from promoting bacteria, some studies suggest an increase in temperature during the early stages of pregnancy can increase the risk of birth defects.

It's is not recommended to take up new exercise regimes during pregnancy as you body is not conditioned for the change. Your metabolic rate increases to help your body cope with the changes of pregnancy, hence why a drastic change may cause harm.

Pregnancy tends to change your center of gravity affecting your coordination, making you more likely to fall with activities you are not accustomed to doing. Even if there is only a small risk of falling, the consequences of falling can be disastrous as it may lead to premature labor, an abrupted placenta, or even the death of the baby. Consult your doctor as the range of risk for these activities will depend on how conditioned you are, how far along in your pregnancy you are, and how hard you are playing.

Pregnancy is an opportunity for your to become more in tune with your own body. Learn how to release tension through low impact exercise, massage, breathing or visualization techniques. Relaxation is important during pregnancy for both body & mind.

Exercise & Stretching

Walking and swimming are the safest ways to ensure that you get enough exercise. True relaxation comes from using your body to release stiffness and tension in the muscles. Regular stretching helps 'unstiffen' imbalances in the body, since we all tend to use one side of our body more than the other and carry tension in particular areas of our body through habit. It will also make it easier to adopt positions in labour not normally used everyday such as kneeling or squatting. Stretching your feet regularly and elevating whenever you can will help eleviate tension in the feet. The added pressure of carry a baby builds as the baby grows so it is important to look after your feet from early stages to reduce the possibility of swelling.

Breathing

Develop your breathing awareness, it will benefit you and the baby during pregnancy and help you during the birth. During labor your breathing responds to the way your feel. By breathing calmly and deeply, you will be able to center yourself and surrender to the natural rhythm of contractions. Exhale slowly through the mouth, cheeks relaxed, so that your lungs empty completely. Pause & rest. If inhaling is shallow and rapid due to tension and anxiety, your metabolic rate increases, leading to; a decrease in oxygen intake, causing a decrease in energy and increase in pain, which increases stress. Practice positions for second stage, visualizing contractions, focusing your breath on the exhalation. Centre your awareness on the pelvic floor expanding and opening, and your vagina stretching and opening as the baby descends. Breathe your baby out with each 'out breath'. Be as vocal as you feel comfortable with as it will help you release tension.