Prenatal Exercise
For You, for Your Baby, for Life!
Taking care of yourself in pregnancy means more than visiting your doctor, eating right and getting enough rest; it means exercise too! Many times women who are expecting think that they should not exercise during a pregnancy. Typically, if you exercised regularly before pregnancy, exercise should continue to help you control your blood pressure, reduce stress, tone your muscles, and improve your mental and physical well being. Exercise can also help curb excessive weight gain and reduce pregnancy-related constipation.
If you did not exercise before becoming pregnant, you can begin a moderate walking program. Whether you exercised previously or not, talk with your doctor about exercising during pregnancy.
The best exercise program during pregnancy is a moderate aerobic workout three to five times a week for thirty minutes at a time. If possible, choose an exercise program designed for pregnancy or at least one that shows modifications for pregnant women. Walking is ideal. Doing pelvic floor exercises, also called Kegel exercises, can help firm the muscles on the perineum. Lower back exercises can help relieve backache throughout pregnancy and even during labor.
As healthy as exercise can be for you and your baby during pregnancy, it is important not to overdo it. Here are some guidelines:
- Discuss all questions regarding exercising during your pregnancy with your doctor.
- Exercise at the same level of intensity you did before you were pregnant – no more.
- If you did not exercise regularly before you got pregnant, start a moderate program now; try walking for a half and hour at least three times a week.
- Do not exercise beyond a level at which you can carry on a conversation.
- Swimming during pregnancy can help support the increased weight of your body.
- Gently stretch to avoid straining your joints.
- Do not engage in sports that require rapid changes in movements, such as tennis or racketball, due to the increased chances of an injury to your ligaments.
- Stop all exercise and see your doctor immediately if you experience pain in your pelvis or abdomen.
After you have your baby and get the approval of your physician, continue with your exercise regimen. Let your child see that exercise is an important aspect of your life. Teach your child the importance of physical activity, and it will become a natural part of his life too!
