Benefits of Exercise During Pregnancy
Most pregnant
women should be doing exercises. Unless your pregnancy is high risk or your
doctor has ordered you to stay in bed, there is no reason in fact you can’t
exercise while pregnant.
Studies
show that there are numerous benefits to exercising while pregnant. You can
improve your energy levels, get your blood pumping to your legs and improve
your circulation, and improve your chances for a speedy recovery.
Another
reason to exercise? Moms who worked out while pregnant generally had shorter
and easier labors.
So what
kinds of exercises are good to do when pregnant?
Well
let’s start with those you should avoid. You should avoid embarking on any
stringent exercise program you are unfamiliar with. Avoid running and other
jarring activities unless you are a very experienced runner. Even then you
should consult with your physician.
Here
are some generally good and safe exercises that are recommended during
pregnancy:
Walking
This is the best overall exercise
for pregnant mothers anywhere. It is low impact but still gets your heart rate
up and your blood pumping. Walking is usually safe throughout the entire
pregnancy.
Jogging
Jogging can be done safely if you
are an experienced jogger. You should reduce your jogging regimen however the
further along you are in your pregnancy. If you are not able to have a
conversation when jogging, then you are working out too hard.
Swimming
This is the number one exercise and
the safest exercise when it comes to pregnancy. Swimming alleviates the
heaviness you feel from weight gain associated with pregnancy. It also provides
you with optimal cardiovascular benefits and helps you feel light and
refreshed.
Yoga
Yoga can help you maintain your muscle tone
and stretch out tight ligaments during pregnancy. Be sure you investigate a
pre-natal yoga class if at all possible.
Weight Training
Weight training is
a great way to maintain and build muscle during your pregnancy. Just keep in
mind you should avoid heavy weights and weight bearing exercises that require
you to lie on your back.
To be
safe you should always consult with your doctor or physician before beginning
any exercise program. Most pregnant women are fine to work out particularly if
they’ve been active before.
If you
are just starting a program be sure to take it easy initially. You should also
commit to exercising regularly. Generally 30 minutes of exercise 4-7 days per
week is recommended.
One
last point… be sure to keep hydrated and avoid over-heating which can be
dangerous for you and your baby. Avoid getting your heart rate much over 140
and stop any exercise if you start to feel dizzy or lightheaded.
Also
don’t forget the importance of warming up before any and all activity. You’ll
reduce the likelihood of injury. Warm up after activities will also help your
heart rate return to normal.
Good
luck and have fun!
