Pregnancy Exercise

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If you have been exercising before you became pregnant, you are ahead of the game. If you are more the “couch potato” type, now is the perfect time to begin exercising; after all, you will need lots of energy to keep up with your new bundle of joy. The general rules of safe exercising apply to exercising while pregnant, only more so. Always warm up to prevent injury to you muscles and tendons, wear the proper clothing for your work-out, and drink plenty of fluids. Because you are pregnant, the warm-up and cool-down are especially important. It will take your heart a bit longer to come up to the proper rate now.

If you have been exercising regularly, talk to your doctor about ways to customize your current workout to your new condition. Generally, most gentle aerobic exercise, walking instead of jogging, for instance, is perfectly fine. You should avoid activities that require balancing, however, because your center of gravity and sense of balance will be changing weekly, possibly leading to a fall.

You will discover several forms of exercise that can be beneficial and safe during pregnancy, including low-impact aerobics, swimming, walking, and simple stretches.

• Low-Impact Aerobics - Provides cardiovascular benefits and will keep you limber as you progress through pregnancy. Because there is no jumping or hopping with low-impact aerobics, there is little chance or injury. Many women find that this kind of aerobics is also a great energy booster. If you can, get together with a few other pregnant friends (maybe from your obstetrician’s office) and do low-impact aerobics to music, then end the session with a snack of fresh fruit or some other nutritious snack.

• Swimming or Water Exercise - Perfect if you have joint problems that may become more severe during pregnancy. Because your body will float, the pressure will be taken off your joints. These activities will improve muscle tone and relax you as well. Stretching in water is also an excellent way to keep the body loose and comfortable during pregnancy.

• Stretching may not sound like “exercise,” but it is essential to being comfortable during pregnancy. Your joints will be looser because of hormone changes, so stretching is important to tone and condition the tendons and ligaments. This will help prevent injuries and lessen the chances of a stumble or fall. Remember to stretch slowly and carefully, never forcing the joints.

• Walking is excellent exercise and requires no special equipment or scheduled time. If you would like some time to yourself, walking is a great option. Grab your earphones and a soothing CD, and enjoy this time alone. Walking provides cardiovascular benefits as well as strengthening the legs and back. A simple walk of less than one-half hour each day can also prevent varicose veins by increasing circulation.

In general, exercising three times a week for about an hour at a time (including warm-up and cool-down) is good. Check with your local YWCA or doctor’s office since they may have information on exercise classes designed especially for pregnant women. These are not only fun, but also provide the added bonus of meeting and talking with other expectant mothers who can support you throughout your pregnancy.

There are other forms of exercise, such as bowling and hiking, that can be beneficial in the proper amounts, but you should always check with your doctor before attempting any kind of exercise program, particularly if you have not been doing so prior to your pregnancy. You should never participate in an impact sport while pregnant, or participate in risky activities such as downhill skiing.

Some things to remember as your exercise:

• Always wear a sports bra. With your breasts being heavier and more tender, you will find that the support of a good quality bra is especially important
• Do not continue exercising if you feel dizzy, light-headed, or nauseated, but stop, lay down, and let yourself recuperate
• Drink lots of water before and after exercise
• Do not exercise when it is very hot or humid. If you get overheated, your internal body temperature may go up, endangering the fetus.
• Do not do any exercises that require lying on your back after your third month of pregnancy. This can cause your blood pressure to drop.
• Never use a hot tub or sauna. Overheating your body can be dangerous.
• Keep your doctor involved at all times

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