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Exercise During Pregnancy
Whether you're a dedicated athlete or a committed couch potato, pregnancy is a time to recommit yourself to optimum health. Proper exercise during pregnancy can provide many, many benefits. Exercise during pregnancy can help you feel your best, both physically and emotionally. Prudent exercise during pregnancy can also help you look your best, control your weight gain (which should total 25-35 pounds for the average woman), sleep well, and even prepare you for the labor and delivery ahead. It is also true that moderate exercise during pregnancy actually increases energy levels, and every weary woman in maternity clothes could use an energy boost!
Of course, exercise during pregnancy needs to be approached with care and practiced with moderation. If you exercised pre-pregnancy, you should be able to continue your regime although some modifications may be necessary, particularly if you exercised to peak performance levels. Consider your fitness level pre-pregnancy, your exercise preferences, and whether or not you have a high-risk pregnancy. Before starting or continuing a program of exercise during pregnancy, always consult your obstetrician and get his or her approval.
While exercise during pregnancy is safe and indeed recommended, there are many special concerns that apply to exercise during pregnancy. As pregnancy advances, even the fittest of women will not be able to safely exercise at their pre-pregnancy levels. The goal of exercise during pregnancy should be to maintain or improve muscle tone, enhance or maintain fitness and flexibility, reduce your risk of excessive weight gain and optimize your sleeping patterns and mood. Pregnancy is a time for balance. By all means, exercise during pregnancy for your health and well-being. However, pregnancy is NOT an appropriate time to train for a marathon or other strenuous activities.
When you exercise during pregnancy, keep these safety considerations in mind:
- Strive to keep your heart rate below 140 and NEVER exercise to the point of being out of breath, as this will limit oxygen to the fetus. The fetus relies on you for oxygen. Therefore, you will find your heart rate elevates more quickly than it did pre-pregnancy, and you will get out of breath more quickly, too. Accept your limitations!
- Be very careful not to overheat, as an elevated core body temperature is harmful to the fetus. · Stay well hydrated. You require increased fluids during pregnancy, and should take frequent breaks to re-hydrate while exercising during pregnancy.
- While pregnant, DO NOT lift heavy weights. Your weight training routine should focus on toning and mild strengthening, using light weights with higher repetitions as opposed to heavy weights with few repetitions. For example, beginners can obtain excellent toning results with three pound hand weights. Use your own body for resistance for your lower body, performing squats or lying on your side and doing leg raises. Do NOT lift heavy weights above your head as it is not a good idea to strain the lower back muscles.
- Remember that hormones released during pregnancy make your joints less stable and more injury prone, so use caution to help you avoid twists and sprains.
- After 14 weeks (the end of the first trimester) avoid performing exercises while laying flat on your back. The weight of the baby can compress important blood vessels, decreasing the blood flow to the baby.
Don't forget no matter how much exercise you are accustomed to, a pregnant woman's tolerance for strenuous exercise decreases as your pregnancy progresses. Remember to eat a healthy diet, get plenty of rest, and not to over exert yourself. Also remember, that exercise during pregnancy is NOT safe for all pregnant women, which is why you should consult your obstetrician and carefully explain exactly what type of exercise you want to engage in, your pre-pregnancy fitness level and routine, and all the symptoms and pregnancy-related concerns you are experiencing. Pregnant women who have experienced pre-term labor, have obstetrical complications including persistent vaginal bleeding, incompetent cervix, ruptured membranes, or an indication that the fetus is not growing as quickly as he/she should be, are probably not candidates for most pregnancy exercise regimes. Women with a history of medical problems such as high blood pressure, diabetes, heart disease and thyroid disease, should exercise ONLY with their doctors approval. 
The information on this Web site is for educational purposes only, and is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child's condition.
Please view the complete line of Blooming Body products, designed for a more comfortable and beautifully pregnancy, by clicking here.
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