Guidelines And Precautions For Prenatal Exercise Programs
According to a study conducted by doctors, pregnant women who were fit had little complications during pregnancy. This study was conducted by Dr James Clapp, M.D. and he is a professor of reproductive biology at Case Western University in Cleveland, Ohio. As per his studies, exercises are essential during pregnancy. However, pregnant women should follow certain guidelines and precautions while exercising. Some of these are listed below:
Correct Posture: Maintaining correct posture is highly important while doing exercises during pregnancy. Correct posture includes tilted pelvis and straightened back. One should avoid positions like lying on the back, bending down, bent arc, candlestick, bicycling-in-air and excessive stretching around the abdominal region. One should never do sit-ups past 45degrees at the time of pregnancy. Also to be avoided are activities like ballistic or jerking movements and jumping.
Clothing: Pregnant mothers should wear lightweight clothes that do not restrict movement. Clothing should be flexible, comfortable and breathable. Shoes are a must to support feet and legs.
Temperature: One should always take a note of body temperature during exercising. Research has found that higher body temperatures in the mother can cause defective neurological development. This effect is more prominent during the first trimester. One should avoid exercising in hot and humid weather. Exercise levels should be decreased as the pregnancy proceeds. During the late stages of pregnancy, simple exercises like stretching and strengthening are more preferable. Pregnant mothers should never use hot tubs, steam rooms, saunas or spas during pregnancy.
Water levels: Hydration is an important part of exercising. One should have plenty of water before, during and after exercise so as to keep the body hydrated. Hydration also helps in regulating body temperature.
Breathing: Continuous breathing is very essential during pregnancy. One should avoid exercises that require holding breath. This can be dangerous to the baby.
One should stop exercising immediately whenever exhausted or when one experiences even a mild abdominal trauma. Relaxation is also critical during pregnancy.