How to Safely Exercise During Pregnancy

Sometimes it can be hard to stay in shape while pregnant. Not only do our own bodies seem to start to get in the way but certain activities or exercises that we may be use to can become risky during pregnancy. However keeping in shape and active can help alleviate some pregnancy woe's and will help to keep you and your baby healthy.

Difficulty: Moderate

Instructions

1. 
    
   Check with your doctor first

   Check with your health care professional before starting any kind of an exercise regiment. Every pregnancy is different and while the exercises here are safe for a typical pregnancy you may have some complications or unique situations that need to be identified by your doctor first.

2. 
    

   Water. I am sure you have heard that swimming is one of the best exercises. I sure believe it. It not only provides a light form of resistance when you move but also takes a lot of weight off your back and other body parts. You can take a light water aerobics class or just go for a swim at your own pace. Some places even provide water aerobics for pregnant mothers.

3. 
    
   Get comfortable walking shoes

   Walking. Another great excercises for pregnancy. Be sure and buy a good, comfortable pair of walking shoes. You can either walk around the neighborhood or on a treadmill. Either way go at your own pace. If walking outside go at a time that is not to hot or cold for you. Be sure and take water with you and maybe even a friend or family member.

4. 
    

   Yoga. Yoga can be very helpful during pregnancy and when practiced on a regular basis during your pregnancy can help prepare you for labor. Not all yoga moves are recommended during pregnancy however. Any moves that rely on balance put you at risk of falling since your center of gravity is off, especially after your 4th month. Look for yoga classes or DVD's that are designed for pregnancy.

5. Weight lifting. Moderate weight lifting is a great way to help keep your extremities toned and in shape. When weight lifting while pregnant you should sit in a chair that is stable and allows you to keep correct posture. Lift light weights and do more reps instead of increasing the weight. You can do leg lifts while seated in your chair as well. Again do more reps instead of adding weight. It is not recommended to lie on your back to lift weights.

6. 
    

   How much should I do? If you didn't really excercise before pregnancy you may want to start off slow and easy. Go for two or three times a week 15-30 minutes. If you were exercising before pregnancy try for at lest 30 minutes a day 4-5 days a week. Either way you should go at your own pace and don't push yourself to hard.

Tips & Warnings

• Drink lots of water.
• If at any time you feel light headed, nausea, pain, have spotting or any other abnormal feeling or symptom stop exercising immediately. Talk to your doctor about any new symptoms that occur during or because of exercising.