Exercise and Pregnancy
You’re pregnant – a wonderful time for you and your family. It’s also an important time to exercise – both for you and your baby. Before you begin a fitness program, talk to your doctor. He or she will want to evaluate your fitness status.
Plenty of benefits
Exercise during pregnancy offers many physical and emotional benefits. A good program can relieve excessive weight gain, swelling of your limbs, leg cramps, varicose veins, insomnia, fatigue and constipation.
If you follow a well-designed fitness program, you also can improve your posture and circulation, increase your energy level, and reduce backaches, pelvic and rectal pressure. You also will feel better knowing you are doing something good for you and your baby.
Keep moving
Pregnant women can participate in low-impact aerobic activity three times per week or as often as every other day if a physician agrees. DON’T PUSH IT. If you are feeling overly tired, don’t try to exercise. Walking is one of the best aerobic activities and as long as your physician says you can exercise and you are comfortable, do it. And don’t forget to stretch before and after your exercise session.
Water relief
The buoyant effect of water may increase your comfort by supporting your weight and reducing lack of balance. Swimming and other water exercises place muscles in a relaxed, nonweight-bearing position, providing relief to those carrying more pressure and stress as a result of pregnancy.
Listen to your body
Exercise during pregnancy should take into account the body changes you are experiencing, such as different body alignment and posture and reduced strength and endurance.
Begin your program with warm-up exercises that concentrate on hip, neck and shoulder movement and lower back flexibility. Abdominal exercises should be modified to reduce strain. Do floor exercises on your side to avoid back strain.
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