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Good Exercises To Do When Pregnant
from: Adwina JacksonMost women can and should exercise when pregnant. Unless your
pregnancy is high risk or your doctor has ordered you to stay in
bed, there is no reason in fact you can't exercise while
pregnant.
Studies show that there are numerous benefits to exercising
while pregnant. You can improve your energy levels, get your
blood pumping to your legs and improve your circulation, and
improve your chances for a speedy recovery.
Another reason to exercise? Moms who worked out while pregnant
generally 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 avoid
embarking on any stringent exercise program you are unfamiliar
with. Avoid running and other jarring activities unless you are
a very experienced runner. Even then you should consult with
your physician.
Here are some generally good and safe exercises that are
recommended during pregnancy:
Walking - This is the best overall exercise for pregnant mothers
anywhere. It is low impact but still gets your heart rate up and
your blood pumping. Walking is usually safe throughout the
entire pregnancy.
Jogging - Jogging can be done safely if you are an experienced
jogger. You should reduce your jogging regimen however the
further along you are in your pregnancy. If you are not able to
have a conversation when jogging, then you are working out too
hard.
Swimming - This is the number one exercise and the safest
exercise when it comes to pregnancy. Swimming alleviates the
heaviness you feel from weight gain associated with pregnancy.
It also provides you with optimal cardiovascular benefits and
helps you feel light and refreshed.
Yoga - Yoga can help you maintain your muscle tone and stretch
out tight ligaments during pregnancy. Be sure you investigate a
pre-natal yoga class if at all possible.
Weight Training - Weight training is a great way to maintain and
build muscle during your pregnancy. Just keep in mind you should
avoid heavy weights and weight bearing exercises that require
you to lie on your back.
To be safe you should always consult with your doctor or
physician before beginning any exercise program. Most pregnant
women are fine to work out particularly if they've been active
before.
If you are just starting a program be sure to take it easy
initially. You should also commit to exercising regularly.
Generally 30 minutes of exercise 4-7 days per week is
recommended.
One last point... be sure to keep hydrated and avoid
over-heating which can be dangerous for you and your baby. Avoid
getting your heart rate much over 140 and stop any exercise if
you start to feel dizzy or lightheaded.
Also don't forget the importance of warming up before any and
all activity. You'll reduce the likelihood of injury. Warm up
after activities will also help your heart rate return to
normal. Good luck and have fun!
About the author:
Adwina Jackson is a wife and mother of a young boy. She's also
the editor of Inspiring Parenting, an online source of valuable
parenting information. Please visit
for helpful and free parenting info.
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