The American College of Obstetricians and Gynecologists recommends at least 30 minutes of moderate exercise for pregnant women on most days of the week. Exercising during pregnancy calls for certain guidelines to ensure safety for your baby and for yourself.
Tone down jumping and leaping in the last three months and do low-impact dancing during the last six to eight weeks.
Pregnancy brings about changes in heart function and metabolism of a woman.
Early in pregnancy, the amount of blood circulation by your heart increases. It levels off during the third trimester, at 30 to 50 percent above normal. Your heart has to work harder to pump all that extra blood around, so you’ll get pooped more easily from physical activity. Any aerobic exercise you do while pregnant will be more of a struggle than usual, regardless of how intense or mild your workout is. Your heart rate rises during pregnancy, because of the increased volume of blood. After workouts it may take as long as 15 minutes for your heart to recover to its resting rate. Since the heart and other muscles also need additional blood flow during exercise, there could be competition with the placenta for that extra blood.
If you are in the look out for zumba during pregnancy as a source of workout, keep these factors in mind:
- To begin with, get your health care provider’s approval for exercise such as Zumba during pregnancy, especially if you have a history of diabetes, high blood pressure or preterm labor.
- If you weren’t taking dance classes before pregnancy and want to take up dance now, I’d say no, it’s not a good idea. I suggest you stay away from any form of exercise that you weren’t doing before pregnancy, with the exception of walking and swimming. In general, when you’re pregnant you can keep doing the type of exercise you did before – as long as you make some modifications, and as long as there’s nothing about your physical condition that puts you or your pregnancy at high risk from such activity.
- Pregnancy hormone that help the uterus expand also weakens the body’s connective tissues. So jumping, jarring motions, and quick directional changes are to be avoided.
- To stay safe Keep one foot on the floor at all times.
- March or step side-to-side instead of jumping.
- Use fewer arm movements.
- Pregnancy affects your balance and your joints (thank to pregnancy hormones) so avoid quick turns that might cause jarring Instead, always face in one direction.
- Drink plenty of water before, during, and after you exercise, and wear comfortable, breathable clothes. The music and moves in Zumba class might be sizzling, but overheating isn’t good for you or your baby during pregnancy.
Note: Watch for signs that something is wrong, including vaginal fluid leakage, spotting or bleeding, headaches, chest pains, dizziness, increased shortness of breathe, contractions in your uterus, muscle weakness or decreased fetal movements. If you experience any symptoms, stop exercising and see a medical professional immediately.