Exercise Tips during Pregnancy

Exercising during pregnancy not only keeps your body toned and healthy, but will also increase blood flow, help fight fatigue and prepare your body for the exertion of delivery. However, you should take some precautions and make some modifications in your exercise routine to accommodate your growing midsection and new baby.

Consult with your midwife or obstetrician prior to starting any pregnancy exercise routine to make sure you do not have any contraindications.

Benefits of Exercising During Pregnancy

No doubt about it, exercise is a big plus for both you and your baby (if complications don’t limit your ability to exercise throughout your pregnancy). It can help you:

Feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
reduce constipation by accelerating movement in your intestine
prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
help you sleep better by relieving the stress and anxiety that might make you restless at night
Look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
Prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
Regain your pre-pregnancy body more quickly. You’ll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don’t expect or try to lose weight by exercising while you’re pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.

Guidelines For Exercising during Pregnancy

Start slowly. If you had an established exercise routine prior to becoming pregnant, you can continue with your same routine, making minor adjustments as the pregnancy progresses. If you are starting a routine to stay fit during pregnancy, you should start very slowly and be careful not to overexert yourself. Start with 20 to 30 minutes of low/moderate intensity walking three or four times a week. As you get stronger, build the intensity of your walk gradually and add pregnancy workout moves.

Listen to your body. Never exercise to the point of exhaustion. If you become short of breath, your body is telling you that you lack oxygen. If you feel pain or cramping, your body is telling you to slow down and not push so hard.

Take frequent breaks. When you become winded, stop and drink some water. Sit down until you can breathe at a normal rate.

Never exercise in extremely hot weather.

Avoid lying flat on your back, especially past the first trimester. Lying in the supine position will cause your expanding uterus to press against your spinal cord, limiting blood flow.

Weight train only the upper body and arms. Avoid weight training that strains your back or pelvic area. However exercises using the body’s own weight are beneficial for leg strength.

Wear good exercise shoes to help support your back and ankles and loose, breathable clothing to avoid over heating.

Ensure a strong supportive sports bra is worn at all times while exercise during pregnancy and post partum exercise, even if not nursing,

Exercises to Avoid As explained previously most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs. Unless your doctor tells you otherwise, it’s also wise to avoid any activities that include:

• bouncing • jarring (anything that would cause a lot of up and down movement) • leaping • a sudden change of direction • a risk of abdominal injury

Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose. Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing centre of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.

And check with your doctor if you experience any of these warning signs during any type of exercise:

• vaginal bleeding • unusual pain • dizziness or light-headedness • unusual shortness of breath • racing heartbeat or chest pain • fluid leaking from your vagina • uterine contractions

References:1995-2007 The Nemours Foundation. 1999-2007 eHow, Inc. www.pregnancy-period.com