Fitness & Nutrition

Exercise for Pregnant Women

For a lot of women exercising during their pregnancy is a big no-no. This may come as a surprise to some but physical activity during your pregnancy won't endanger your baby. In fact pregnant women should exercise during their pregnancy.

A few guidelines should be remembered before you start your exercise regimen. This is not the time to be thinking about a very rigorous exercise regimen to lose weight. A mild to middle level of physical activity is your safest choice. Also if you were a couch potato before your pregnancy it would be better if you consult with a physician what exercises you can do without straining yourself.

Walking. The best way to start getting some physical activity especially if you aren't used to exercise before your pregnancy.

Yoga or Pilates. Less strenuous than most exercises but great for flexibility and strength. Yoga can also relieve tension and anxiety.

Low-impact aerobics. A lot of videos are made especially for pregnant women.

Swimming. Water supports your weight and is a reprieve from exhausted calves and ankles. Swimming exercises a lot of different muscle groups.

Kegel exercises. These target the muscles supporting your bladder, uterus and bowels. This is the muscle that starts and stops your urine. By strengthening this muscle you can have an easier time during labor.

Kegel exercises will also stop hemorrhoids and support the growth of your baby. To find your Kegel muscles imagine trying to stop your urine. Doing this contracts your pelvic muscles and exercises your Kegel muscles.

It is recommended to do at least 3 sets of Kegel exercises every day. You can actually do this exercises almost anywhere. Each time you contract your Kegel muscles contract count slowly to five then relax. After another 5 seconds contract the muscles again. Contract your Kegel muscles for 10 times for one set.

Before your workout remember:

Drink plenty of fluids. Keep yourself and your baby well hydrated.

Don't overdo your exercises. Take some time between workouts to rest

Breathe slowly and steadily. Give yourself and your baby plenty of oxygen.

Avoid sit-ups and exercises that will force you on your back after the first trimester. It decreases the blood flow to your uterus. It can also make you dizzy.

Avoid squats. This can result in separation between the placenta and your uterus.

If you are going outside wear a hat or sunscreen. Avoid heatstroke by keeping a bottle of water close by

Don't go for the burn. 60 percent of your maximum heart rate is the safest for you. Your heart rate should not exceed 140 beats per minute. Save the heavy exercises for after when you want to lose the added weight from your pregnancy.

This is really not the time to take up scuba diving or hang gliding. If you're an adrenaline junkie leave off the high impact sports for a while.

You're not fine when you feel:

pain anywhere

dizziness

excessive fatigue

vaginal bleeding

faintness

contractions

absence of your baby's movements