The following is a student blog post by a Madeline Bechler
Truly, walking is the best exercise. If you can do nothing else, walk! If you have the time, or can make the time, here are some are easy, short yoga videos that will help you throughout pregnancy and with delivery and recovery! The deep breathing yoga invites is a wonderful way to help prepare you for physical demands of labor.
This following information on exercise is from the *mayoclinic.org website:
Research suggests that prenatal yoga can:
Reduce stress and anxiety
Increase the strength, flexibility, and endurance of muscles needed for childbirth
Decrease lower back pain, nausea, carpal tunnel syndrome symptoms, headaches, and shortness of breath
Prenatal yoga can also help you meet and bond with other pregnant women and prepare for the stress of being a new parent. Finding time to exercise is the best thing you can do for yourself and your family. We all know “When mama ain’t happy ain’t nobody happy” But it much more than happy. It is about taking care of yourself so you can not only serve yourself, but your family also. We as mom’s tend to get lost in caring for others so please, take time to keep yourself healthy and happy.
Here are the videos:
If you are still worried, here are some myths debunked and actual facts about exercising and a link for the website **WebMD with more details
Myth: You shouldn’t get your heart rate above 130 when pregnant!
Fact: There is no one “target” heart rate that’s right for every pregnant woman. “People are still stuck on this heart rate issue, and it was never based on anything concrete,” says Riley, noting that ACOG abandoned the “target heart rate” concept a long time ago. What they and most experts now rely on as a guide is RPE, or rate of perceived exertion.
Myth: It’s not safe to do abdominal work during pregnancy.
Fact: Not only is it OK, experts say abdominal workouts can provide many benefits.
“Your abdominals and your entire core, including your pelvic floor, should be strengthened throughout pregnancy, and doing so will help not only during pregnancy, but also aid in labor and delivery — and recovery,” says Sue Fleming, a certified fitness instructor. Fleming is also founder of Buff Fitness.com and creator of the video Buff Moms-To-Be.
Myth: If you were a runner before pregnancy, you can continue to run during pregnancy.
Fact: As long as you and your pregnancy are healthy, and you feel OK, experts say it’s safe to run right up until you go into labor. “Both ACOG and the National Academy of Sports Medicine have said that if you were running prior to pregnancy, you can continue during pregnancy, as long as you feel OK,” says Hruska.
If it does start to feel “odd,” she says, listen to your body and don’t do it.
Please remember, this information is NOT to substitute what your health care provider has instructed you. Follow their plan and after reading this if you have questions consult with them and get their opinion, especially in regard to exercise! You should never start an exercise program when pregnant without your health care provider’s consent.
*Mayo Clinic is a nonprofit medical practice and medical research group based in Rochester, Minnesota. It is the first and largest integrated nonprofit medical group practice in the world, employing more than 3,800 physicians and scientists and 50,900 allied health staff.
**WebMD is an American corporation known primarily as an online publisher of news and information pertaining to human health and well-being.