Guidelines for Pregnancy Exercise

Before you begin pregnancy exercises, exercise during pregnancy should be discussed with your doctor. If you are already exercising, you may be able to keep up with your routine and adapt it as you grow. The level of pregnancy exercise recommended will depend, in part, on your level of pre-pregnancy fitness.

When doing pregnancy exercises, keep your heart rate under 140 beats per minute and avoid overheating, especially in your first trimester.

To see beautiful maternity bathing suits to wear while doing your swimming exercise during pregnancy,click here.

What pregnancy exercise you should do depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your exercise (as pregnancy exercises) as you did before your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up! Exercise during pregnancy doesn't have to be ultra-strenuous: begin slowly and build gradually as you become stronger.

Discuss any concerns you have with your doctor. You may need to limit your pregnancy exercise if you have:

• pregnancy-induced high blood pressure
• early contractions
• vaginal bleeding
• premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early.

 Getting Started

Start gradually. Even 5 minutes a day pregnancy exercises is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.

Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.

Benefits of Exercise During Pregnancy

No doubt about it, pregnancy exercise is a huge benefit  for both you and your baby. It can help you:

• feel better. At a time when you wonder if this strange body can possibly be yours, pregnancy exercises can increase your sense of control and boost your energy level.

           Not only does it make you feel better, exercise during pregnancy 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. Pregnancy 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 by engaging in pregnancy exercises.

 

The Very Best Exercise During Pregnancy-Swimming

Swimming is really the best and safest pregnancy exercise, as it doesn’t have any impact on your body, such as jogging or walking. You can reach a high level of heart rate, which improves your cardiovascular ability and it gives you welcome buoyancy (floatability or the feeling of weightlessness).

Swimming keeps your body toned without adding weight and stress to your joints.

When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating.

If you can't swim, join a water aerobics class, where you move around in the water, following the instructor. Water aerobics are great pregnancy exercises as again, the water has no impact and is very safe.

To find out specific swim strokes and how to exercise in water during your pregnancy, click here.

Walking

If  you don't have access to a pool, then another good exercise during pregnancy is walking.Walking is very beneficial and is safer on your body and  knees than running; plus it  can be easily worked into your schedule.

Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your routine.

If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine and probably have to stop in your third trimester

Whether you're a pro or a beginner, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down. However, avoid bouncing.

Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!

Whatever type of pregnancy exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.

 

Pilates

Pilates is a safe exercise during pregnancy. To learn about this exercise technique, click here.

   Kegel Exercises In Pregnancy

Pregnant women who perform Kegel exercises during pregnancy often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.

The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them. Just squeeze the muscles that you use to stop urinating for a few seconds. Do this 10 times per day.

For detailed specifics on how to do Kegel exercises, click here.

Running and Jogging

Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin it as a pregnancy exercise. If you run, make sure you're well hydrated, avoid over-heating yourself, and wear good shoes.

Bicycling

The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling.

As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.

Stair Climbing Machines

These machines pose a small risk of falling. However, side rails provide balance and support. Stair climbing is an excellent way to raise your heart rate and improve cardiovascular endurance.

Aerobics

If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before you begin. Avoid jumping, spinning and leaping.

Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnancy exercises for women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.

Yoga

Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to over stretch. To learn about specific yoga exercises during pregnancy that you can do, click here.

Exercises to Avoid

Most health care providers advise pregnant women to avoid any exercise during pregnancy after the first trimester that requires 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

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 center 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.

As swimming poses no balance or impact problems, it is the best pregnancy exercise to do right up until your due date. I was swimming two days before I delivered!

To make sure your pregnancy exercises are safe-check with your doctor if you experience any of these warning signs during any type of exercise during pregnancy:

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

Your body is signaling that it's had enough if you feel:

• fatigue
• dizziness
• heart palpitations (your heart pounding in your chest)
• shortness of breath
• pain in your back or pelvis
• vaginal bleeding
• contractions

If you can't talk while you're exercising, you're doing it too strenuously.

It also isn't healthy for your baby if you become overheated because temperatures greater than 102.6° Fahrenheit (39° Celsius) could create problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.And stay out of the hot tub!

When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM) or exercise in an air-conditioned place.

 

Water Skiing

It’s way too dangerous to fall and hit the water with a high impact-even more serious than falling.

Horseback Riding

Riding a horse can involve a lot of jolts and quick movements, which can really hurt you and your baby. There is also a risk of falling, which you want to avoid.

Skiing

Although cross-country skiing is a fairly safe sport for pregnant women, there is a risk of falling. Downhill skiing has a greater risk of falling and is not recommended while pregnant.

 Anything Else That Risks Injury

 

 

General Guidelines for Exercise During Pregnancy

Wear a good sports bra that will give you good support. Don't wear tight clothes. Wear shoes that have good support and are not slippery, so you don't fall. Breathe deeply, drink a lot of water, and remember to keep your heart rate under 140 beats per minute.

Avoid lying on your back for extended periods of time.

I hope that you have gained a good understanding of exercise during pregnancy that will help you to make the right choice for your pregnancy exercise program.

Whatever you choose to do, do it consistently and with care. Pregnancy exercises are very important to your overall health, your cardiovascular strength and will increase your blood flow, contributing to an overall healthy pregnancy. Always think about the safety to your baby.

To go from exercise during pregnancy, to buying gorgeous maternity swimwear, click here.

 

 

Sources:

American Pregnancy Association

Mayo Clinic

National Institute of Health

Nemours Foundation