How to Exercise During Pregnancy

Women who exercise during pregnancy tend to be healthier and more comfortable physically than those who do not. The stress and pain of labor are also better handled when a women has been exercising regularly. These moms also tend to recover from childbirth faster whether they have a vaginal delivery or a c-section. The bonus: gaining less weight, so less to lose! So how do you get started exercising if you haven't before?

Instructions

Difficulty: Moderate

Things You’ll Need:

• Loose clothing
• Fluids

How to Exercise During Pregnancy

1. Drink lots of water before during and after exercise. Carrying water or a sports drink with you will help remind you to get plenty of fluids.
2. Wear loose, comfortable clothing so you do not overheat or get too cold. The clothing should allow you to move freely, but not get in your way as you move.
3. Wear comfortable shoes. You may need to buy larger shoes because your feet may swell from fluid retention. Wearing tight shoes may make you uncomfortable and could be dangerous.
4. Do some stretching exercises to get your muscles warmed up and flexible before starting your exercise. Slow movements will make it easier to listen to your body to avoid over-exerting yourself.
5. Be aware of your center of gravity changes while pregnant. Your center of gravity shifts forward, so women lean backward to compensate. Avoid leaning back as it can lead to strain on the back muscles and cause back pain. It can also cause you to be a bit off-balance and less coordinated than usual.
6. Get plenty of rest, if you are overly tired then exercising may not be good for you. Get enough sleep before trying to exercise.

Tips & Warnings

• Keep movements slow and controlled to avoid injury or loss of balance.
• Prenatal yoga classes are great ways to exercise.
• Speak with your doctor before starting an exercise program.
• If you have certain conditions such as pre-eclampsia or pre-term labor check with your doctor before exercising.