I'm 16 years old and this is my first baby. :)
I know that working out will help me now and during labor. I'm 31 weeks pregnant and I want to 'work out' but I don't want to hurt my self or my baby. What are some good safe things I can do while I'm pregnant to stay in shape?
Hi there and thanks so much for posting this really interesting question.....
Number one congratulations with your pregnancy it is going to be a very loving child! Number two regarding to your question there is a common belief that once you get pregnant it is really important to not be changing dramatically your exercise routines. So if you exercises before keep exercises but a more moderate pace if you were not exercising before try really to add very mild exercises that will help you with balance, coordination, strength and emotional well being.
The most important exercise program is the one using weights for better physique, toning and conditioning called strength training. There are other programs like Yoga or Pilates. However in your case you need to be careful with weights since can change your metabolism and your hormonal balance so my advice is to start slow and do the following:
1. Check with your regular doctor regarding physical exercise
2. Add small movements like Yoga, Breathing exercises. You may want to try the following:
-Raise Opposite arm and leg for breathing, balance and coordination
-Balance exercise for core: raise one leg and stay up for fifteen seconds then change legs
-Lying down on your back (never on your stomach) Have both legs bent bring your body off in the known exercise called :Bridge Exercise
Copy and paste the following link: http://www.google.com/search?client=safari&rls=en&q=bridge+exercise&ie=UTF-8&oe=UTF-8
Here is a list of several exercises recommended by the American Pregnancy Association http://www.*****************.org/pregnancyhealth/toprecommendedexercises.html
I hope this helps and feel free to ask me any other questions!
Hi dear doctor, I have a question about brain, mind, I always do painting, this is my hobby, but about 2 years I changed, I feel I'm NOT just a person, I'm more than one, I think something Intelligence is inside me that controls my hand to draw., I can let it to draw something, But the paintings of it, is mysterious.
I have read books about Unconscious, But I wonder how it can be connected to hand ?!
Exercising is key keeping you and the baby healthy. Dr. Wallace comments about checking with your OB is important because there are several health conditions exercise is not recommend. Being is sports medicine clinic I get this question most often with runners. If you go to my patient education you will find good ball exercises for your lower back. Below is my brief comments for pregnancy and runners. The most important thing you need to consider is your heat index. All too often mothers-to-be focus more on their heart rate rather than the inner core temperature. Because you are, presumably, in shape, your heart rate is less important than the risk of overheating. Remember that your fetus has no way of sweating and can overheat. The chances of you overheating in this manner, however, are slim as you are:
1. in shape
2. have been running this route for almost a year
will be outside in cool weather.
Still, you can train with a rectal thermometer (I know, yucky!) to be sure your inner core temperature does not rise over 101 degrees.
One final note: Although you are a seasoned runner, we still want to make sure your heart rate does not exceed over 160 BPM (beats per minute) and stay there. Yes, when you begin the race, your heart rate will rise. That's okay. But we want to make sure you settle in during the run and return to a safe heart rate (between 118 - 140 BPM). You can monitor this by wearing a heart monitor. If you find your heart rate is too high and staying there for more than five minutes, slow your pace until your heart rate drops down again. You can still have a wonderful workout with a slower pace. Congrats! And keep on running. It is a great way to stay in shape.
The placenta stops growing at 20 weeks gestation, and at this point is at its maximal capacity for the exchange of oxygen, nutrients, and waste products. Your high fitness level has resulted in a placenta that is bigger and more efficient than most. And your baby has in fact been "working out" with you, and has a much stronger, more efficient cardiovascular system than most. For these reasons, a half marathon will not overtax your cardiovascular system.
However, you should take special precautions. Keep you fluid intake high, and drink at regular intervals even though you might not feel thirsty. Keep your carbohydrate levels even, before, during and after the run. Don't try to do the event without food/supplementation.
Be alert for adverse weather conditions. If it is sunny, dry and hot, or humid and hot, you body will be much more effected and you may find your perceived exertion level to be much higher than normal. Be prepared to not finish the race under these conditions. If at any time, for any reason, you feel like you are "running on empty" than this is a signal to stop. Non pregnant athletes can push through the fatigue/pain, you should not.
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