How to Exercise Safely During Pregnancy

Exercise 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.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pregnancy Exercise Leggings
• Pregnancy Sport Shorts
• Pregnancy Sports Bras
• Pregnancy Magazine
• Exercise Mats
• Pregnancy Workout Video

1. 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 slow walking three or four times a week. As you get stronger, build the intensity of your walk gradually and add pregnancy workout moves.

2. Stretch your body gently before and after exercise to avoid soreness. Do some arm circles by holding your arms straight out and rotating them in circles. Do some standing side lunges to stretch your legs. Slowly bend at your sides to stretch your sides and back.

3. 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.

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

5. Never exercise in extremely hot weather.

6. 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.

7. Weight train only the upper body and arms. Avoid weight training that strains your back or pelvic area.

Tips & Warnings

• Avoid contact sports and activities that quickly change your center of gravity.
• Try pregnancy yoga classes.
• Wear good exercise shoes to help support your back and ankles.
• Buy a pregnancy exercise magazine for some good prenatal workouts.
• Eat a healthy diet. Pack on the carbohydrates. Exercise burns carbohydrates faster, so replenish your body frequently.
• Consult your doctor before starting any exercise routine during pregnancy.

[LoriMomof2]

on 10/27/2008 I exercised with through both of my pregnancies. I had already been running 5-6 miles a day 4 to 5 days a week, so I was lucky to have a base to start with. I also enjoyed bicycling before pregnancy, but stopped in my first trimester because it was too risky. I found running the only time a had relief from my back pain. My doctors chief recommendation was to watch my heartrate (or perceived exertion) and hydration in the heat (I live in Texas). I think the exercise not only helped with my sanity, but also kept me in shape for the biggest "race day" of all - delivery. Happy work-outs to all!

[balibones]

on 10/9/2006 I found these two DVDs to be very helpful both before and after pregnancy:

Prenatal Yoga DVD
http://www.gaiam.com/retail/product/90-0020

Postnatal Yoga DVD
http://www.gaiam.com/retail/product/90-0060

on 6/30/2006 Many women feel (especially as their due date nears,) that exercising with a beach ball strapped to their stomach is nearly impossible, and I have to say, I'm one of them. Instead of going to the gym with all my other Mommy-to-Be friends, I started walking along bike trails, or through a park. It's a great way to get some fresh air, enjoy the scenery, and keep those few extra pounds off!