Pregnancy Weight

Exercise Guidelines For Healthy Pregnancy Weight Gain

Studies and researches that have been carried out on pregnant women suggest that a pregnant woman’s body undergoes various changes physically as well as chemically. Hormonal changes, diet and lifestyle is important in this regard. The whole concept of eating larger portions because of the presence of another life within is quite wrong. Healthy pregnancy weight is necessary because the baby does need adequate nourishment and the mother too needs to be healthy to ensure a smooth delivery.

The first reason as to why it is necessary to have healthy pregnancy weight is because the body needs to function normally during and after pregnancy. A pregnant woman shows different changes in terms of her cardiovascular responses as also the respiratory and aerobic capacities that need to increase during pregnancy. As the demands of pregnancy increase, so also the capacity of all the functions needs to be increased steadily. This is also the reason why pregnant woman is advised from avoiding the heavy exercises, lifting heavy weights, sudden jerks and strenuous activities.

However, there are some reasons as to why a pregnant woman should exercise in the correct way and at the correct times of the day. First and foremost the muscle capacity, especially of the hips, thighs and calves has to be increases to carry the extra weight and decrease the chances of any aches or pain. Furthermore, the exercises are to be kept mild because there are greater chances for injury during this period. A hormone called relaxin is released within the body of the pregnant women that loosens the joints.

Some guidelines for healthy pregnancy weight loss through exercises are :

1. Vigorous, jerky exercises should be avoided.
2. The intensity of the exercises should be such that it does not contribute to too much of a temperature gain.
3. One has to go on decreasing the intensity of the exercise as one nears the end of the pregnancy term.
4. It is important to walk as far as possible only on flat surfaces.
5. A woman should always wear supporting shoes.
6. One should increase the time of cool and warm periods.
7. A woman should eat less and eat healthy. 3 large meals during the entire day with small snacks are important.
8. It is important to consume lots of water.
9. One should avoid over stretching or extending beyond the range of motion or capabilities.
10. It is important to contact the doctor in case any irregular changes are noticed.

One of the foremost important things to consider is to ask the advice of the physician you are consulting.You will also learn about the weekly weight gains and why and how much weight should be gained during different periods.

It is very easy to lose the weight that one has gained during the pregnancy. However, one needs to be extremely steady and stay in control of the situation both during and after the pregnancy period.  Your action plan should start from the earliest stages of pregnancy itself to ensure a smooth sailing.