Do's and Don'ts of Exercise During Pregnancy

Regular exercise during pregnancy can lead to you feeling more comfortable physically, healthier during the pregnancy, and a quicker recovery afterwards.  Often time, those who exercise while pregnant will tolerate the stress and pain of childbirth better.  Stretching and very low impact exercises can be particularly useful to easing your labor and delivery.  Additionally, regular exercise during pregnancy help a women to recuperate faster after childbirth and can help in gaining only the healthy weight before your baby's birth.  But, before you start exercising, you should know what to do and what not to do for both you and your baby's safety.

Beginner's Guide To Pregnancy Exercising "Do's" Checklist
Before starting your exercise regiment, here are a few important rules to follow.

  1. Stretch before exercising to warm up your muscles and increase your flexibility.  Pre exercise stretching will give you time to focus on how your body feels and keep other injuries, such as muscle strains, to a minimum.  Remember, your bodies are changing and activities that used to be easy to do may be a little harder or take more time now.
  2. Drink water before exercising.  During these months, a women needs to drink 8 to 10 glasses of water per day.  Drink a glass before exercising to insure you are properly hydrated.
  3. Carry a water bottle with you.  Be careful of the sports drinks.  Many trainers classify these drinks as "sugar water" and put them in the same category as soda.
  4. Wear loose and comfortable clothing, particularly shoes that fit well.  While exercising, it is important not to get too hot or cold.  Dress in layers that allow you to adjust your temperature while exercising.  Comfortable running shoes are particularly important because your feet tend to swell from fluid retention.
  5. Be aware that your center of gravity will change throughout your pregnancy.  As your center of gravity shifts forward, women tend to lean backward to compensate, the shoulders move back, and the lower back protrudes forward accentuating the curvature of the lower spine.  This unnatural position can lead to back strain and back pain.  This can make it hard to keep your balance and make you feel less coordinated than usual, so as you enter the later trimesters exercising at a slower speed should be expected.

Exercising "Don'ts" Checklist
When it comes to exercising during pregnancy, common sense and safety are paramount.  Here are a few more don'ts to keep in mind.

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  1. Do not start any exercise regiment without consulting your doctor first.  If you are in good physical health then your doctor will probably encourage you to exercise, but on rare occasions your doctor may have a medical concern for either you or your baby and would like limit your physical activity.  It takes a phone call, but it is well worth it in peace-of-mind dividends.
  2. Do not exercise when you are tired and make sure to get plenty of rest.
  3. Stay away from exercises that present risks to the abdomen.
  4. Do not start any new strenuous physical activity that you have never done in the past.
  5. Do not do anything that you lack confidence in your ability or have doubts about your capability to complete in a safe manner.

Putting Your Plan Together
Ready to get start with your exercise plan?  Michelle Moss, a degreed health and nutrition coach, has pulled together a complete pregnancy fitness program that includes: avoiding unnecessary weight gain, strengthen exercises to make labor easier, low energy to high energy exercise plan, an exercise journal for tracking your progress, and a member's support and information forum.  Click here to learn more about what Michelle learned about exercise and fitness during her pregnancy.

 

All information provided on this web site is for the purpose of education and information only and is not a substitute for consultations with your medical practitioner.  If you have any concerns about your health, please see your doctor immediately and do not rely solely on information found here.

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October 23. 2010 02:14

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