Most women can and should exercise when pregnant. Unless yourpregnancy is high risk or your doctor has ordered you to stay inbed, there is no reason in fact you can't exercise whilepregnant.
Studies show that there are numerous benefits to exercisingwhile pregnant. You can improve your energy levels, get yourblood pumping to your legs and improve your circulation, andimprove your chances for a speedy recovery.
Another reason to exercise? Moms who worked out while pregnantgenerally had shorter and easier labors.
So what kinds of exercises are good to do when pregnant?
Well let's start with those you should avoid. You should avoidembarking on any stringent exercise program you are unfamiliarwith. Avoid running and other jarring activities unless you area very experienced runner. Even then you should consult withyour physician.
Here are some generally good and safe exercises that arerecommended during pregnancy:
Walking - This is the best overall exercise for pregnant mothersanywhere. It is low impact but still gets your heart rate up andyour blood pumping. Walking is usually safe throughout theentire pregnancy.
Jogging - Jogging can be done safely if you are an experiencedjogger. You should reduce your jogging regimen however thefurther along you are in your pregnancy. If you are not able tohave a conversation when jogging, then you are working out toohard.
Swimming - This is the number one exercise and the safestexercise when it comes to pregnancy. Swimming alleviates theheaviness you feel from weight gain associated with pregnancy.It also provides you with optimal cardiovascular benefits andhelps you feel light and refreshed.
Yoga - Yoga can help you maintain your muscle tone and stretchout tight ligaments during pregnancy. Be sure you investigate apre-natal yoga class if at all possible.
Weight Training - Weight training is a great way to maintain andbuild muscle during your pregnancy. Just keep in mind you shouldavoid heavy weights and weight bearing exercises that requireyou to lie on your back.
To be safe you should always consult with your doctor orphysician before beginning any exercise program. Most pregnantwomen are fine to work out particularly if they've been activebefore.
If you are just starting a program be sure to take it easyinitially. You should also commit to exercising regularly.Generally 30 minutes of exercise 4-7 days per week isrecommended.
One last point... be sure to keep hydrated and avoidover-heating which can be dangerous for you and your baby. Avoidgetting your heart rate much over 140 and stop any exercise ifyou start to feel dizzy or lightheaded.
Also don't forget the importance of warming up before any andall activity. You'll reduce the likelihood of injury. Warm upafter activities will also help your heart rate return tonormal. Good luck and have fun!
About the author:Adwina Jackson is a wife and mother of a young boy. She's alsothe editor of Inspiring Parenting, an online source of valuableparenting information. Please visit Inspiring Parentingfor helpful and free parenting info.
