Fit Pregnancy

Exercise is essential for good health in any phase of life, but especially during pregnancy there are increased benefits to exercising on a regular basis. Creating an exercise program and sticking to it will better prepare your body for the physical demands of pregnancy and labor. Your body will bounce back to its pre-pregnancy condition quicker if you exercise during pregnancy. Exercising during pregnancy will help you sleep better, give you more energy and help relieve some common pregnancy symptoms like constipation, leg cramps, and swelling.

Before developing an exercise program for pregnancy, it is important to take into consideration your current activity level. If you were very active before becoming pregnant it is likely you can keep a similar level of fitness during pregnancy. If exercise wasn’t exactly your forte, but you are realizing the benefits of it during pregnancy, then start out a little slower and gradually increase your stamina.

Unless your doctor tells you not to, it is recommended to exercise at least 30 minutes most days of the week. During pregnancy it can be just as beneficial to break this down into three segments of 10 minutes during the day instead of doing all 30 at once. If you were used to exercising continuously for 30 or more minutes before pregnancy, there is nothing wrong with keeping up this fitness routine.

Remember when exercising during pregnancy that your body will be affected differently because of the physical changes it is undergoing. Pregnancy hormones will cause the ligaments that support your joints to stretch, causing your joints to be looser and more prone to injury. Your balance may be slightly off because of the weight gain in front of your body. This puts more stress on your lower back and pelvis and can make you more apt to fall if you are in an unstable position. Extra weight also makes your body work harder than before you were pregnant – even if it feels like you are working out at a slower pace. Intense exercise increases oxygen and blood flow to your muscles and away from other parts of your body such as your uterus. It is important to make sure you are not getting too out of breath while exercising. A good rule of thumb is to be able to carry on a conversation at a normal level.

Some of the best exercise options during pregnancy are walking, swimming, cycling, jogging, aerobics and yoga. Walking is a great way to start becoming active during pregnancy even if you were not very active before getting pregnant. Try to walk briskly for 30 minutes each day if possible. Swimming works many muscles of your body and is very easy on your joints. The water supports much of your body weight, which can be very beneficial during your second and third trimesters. Cycling also provides a good aerobic workout. As you get larger in front, be aware you may be prone to falls as your body is more unbalanced. Stationary cycling is a good option at that point. If you were a runner before you were pregnant, you can keep jogging now. Just be careful not to overheat and stop running if you feel pain or exhaustion. Low-impact aerobics and yoga are great ways to stretch and strengthen muscles. Water aerobics also is a wonderful option during pregnancy as it combines the benefits of both swimming and aerobics.

Pick whatever fitness routine works best for you and your schedule during your pregnancy. It is important make exercise something you enjoy so that you want to commit to 30 minutes of it each day. And as you develop this habit during pregnancy, it is something you can continue after your baby comes. Exercise will help your body more quickly get back into shape and have lifelong benefits.

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