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Pregnancy Exercises
With all the things pregnant women are cautioned against, it's good to know there's at least one area that usually gets a big thumbs up, and that's exercise. Pregnancy exercises can increase muscle tone, prepare you for the physical challenge of labor, and ease your way back into shape once your baby is born. It can also help with such common pregnancy problems as backache, constipation, swelling, and fatigue. Not only that - exercise when you're pregnant (or any time) can improve your mood and your sleep. That's a lot of positives for what can be a relatively small investment of time!
So what are the best forms of pregnancy exercises? Walking and swimming are highly recommended. They work major muscle groups, strengthen your heart, and carry little chance of injury. You may also be able to jog, do yoga or Pilates, or continue weight training, depending on your fitness level and your medical practitioner's guidelines. Even if you've never exercised before, your practitioner will probably allow you to take up low-impact sports such as walking or swimming, and keep your sessions to about 30 minutes.
Not all forms of exercise are advised during pregnancy. Avoid sports where you could fall or lose your balance, such as skating, horseback riding, and skiing. Biking is usually off limits after the second trimester. Substitute other pregnancy exercises - swimming, speed walking, possibly jogging - suitable for your level of fitness.
With all pregnancy exercises, there are some cautions to keep in mind. Your routine will likely change from one trimester to the next to accommodate both your energy level and your growing belly. Avoid overheating, especially in the first trimester when your baby's organs are developing. From the second trimester on, many women are uncomfortable lying on their backs for longer than a few minutes. You should stop exercising right away if you have dizziness, shortness of breath, faintness, vaginal bleeding, blurred vision, contractions, difficulty walking, or an unusual lack of movement from your baby (though remember that baby is usually quietest when you're most active). If you continue to have any of these symptoms after cooling down, call your practitioner immediately.
There are times when pregnancy exercises are forbidden for the safety of both mother and baby. But if your practitioner gives you the go-ahead and you follow the safety guidelines, exercise can have many benefits for both you and your baby.
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