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Stiller advised most expectant women to exercise for no longer than 30 minutes at a time, and only at a moderate intensity. “You should be able to talk to someone while exercising,” he said, adding that the recommended maximum amount of exercise each week is 150 minutes.
Keeping their core temperature at a reasonable level is a major problem that all pregnant women face. If you overheat, so could the baby. Thats one reason why its important to hydrate while exercising.
The American College of Obstetricians and Gynecologists has several suggestions for safe exercise during pregnancy, including walking, swimming, and aerobics. Running during pregnancy is safe if you were a regular runner before becoming pregnant, but you might need to reduce your speed or distance.
Also, Antignani is a firm believer in yoga during pregnancy. Antignani concurred that exercise is essential for a healthy pregnancy, despite not being as confident in Walsh Jennings’ decision’s safety as the doctors are. In fact, thats a philosophy shes dedicated her career to. She even acknowledges that Walsh Jennings’ actions ultimately turned out well for her and her child.
“It boils down to individual choice,” she said.
Early on in pregnancy, the uterus does not restrict your movements. Your balance and gait are still good, and you haven’t put on much weight yet, so you can continue to do everything you could before becoming pregnant. Your center of gravity changes as your pregnancy progresses and as your belly grows, making jumping and quick movements more likely to cause you to lose your balance and fall. When you stumble, you run the risk of hurting yourself and the child.
Your gait might not be as fluid as it used to be because pregnancy hormones tend to loosen joints. Progesterone may be partly to blame. Although progesterone works to loosen ligaments for labor and delivery, it cannot limit this activity to the pelvic area. Hip, knee, and back hyperextension can be brought on by loose ligaments. Keep in mind that pregnancy only lasts for nine months, and once the baby is born, you can always pick up your favorite sport again.
Volleyball is a great sport to help you stay active. It strengthens your agility while giving you a good cardio workout, working both your upper and lower body. To try and push that ball down over the opponents net, though, requires a lot of movement and jumping, and there is an increased risk of falling.
Even in volleyball, there is a chance that you could collide with another player. Other sports, like football, soccer, and wrestling, are undoubtedly more high-contact. A condition known as placental abruption, which can result from severe contact, where the placenta tears away from the uterine wall, can harm the uterus.
Heat exhaustion can happen quickly due to volleyball’s frantic pace and the fact that it is frequently played outside in the sun or on a beach. Your body is producing more bodily fluids to provide for you and the baby, but you still need to replenish frequently and on a regular basis. The best choice is water; energy and sports drinks have additional sugar and caffeine.
What if I am already active?
You might already be fit, healthy, and experiencing a straightforward pregnancy. If so, you can usually keep active. But if a sport needs to be avoided while pregnant, stop doing it.
Setting new personal records while pregnant is also not advised.
Its important for you to:
Physical activity in pregnancy is safe and good for you. But some sports could harm you or your child.
You should not play sports that:
As your pregnancy progresses, you might need to make some adjustments.