Pregnancy safe exercises


So now that you are pregnant, you may be wondering if it is safe to exercise. You may also wonder how to adjust your fitness regime, if you already have one in place. The answer is, yes it is safe to exercise while pregnant. In fact it is recommended that you do so. This is because there are many benefits to exercising while pregnant. The benefits include but are not limited to: increased energy, reduces risk of complications such as gestational diabetes and high blood pressure, reduces pregnancy weight gain. It has also been reported that exercising during pregnancy can help a pregnant woman stay energized, have an easier labor as well as lose post pregnancy weight faster. However, despite those benefits you should always check with your physician before starting or continuing an exercise regime during pregnancy. This is to help keep you and your baby safe. Now, that that's covered we can go on to talk about exercises that are generally deemed safe for pregnant women.

                  The first exercise that is generally recommended and safe for pregnant women is walking. Walking is a low impact exercise that doesn't require any special equipment. It can practically be done anywhere, anytime. For example, short strolls in the morning before or after breakfast, during lunch break, and after dinner. You can even take short walks around your shopping center while looking for new baby clothes. Fifteen to twenty minutes of walking, five days out of the week is the recommended amount. It is recommended not to walk in very hot weather, as this can cause you to overheat. Keep a bottle of water on you while walking, and take frequent sips. This helps to keep you cool and hydrated. Stop walking anytime you feel cramping, contractions or other discomforts.

                  Another great exercise for pregnant women is swimming. Swimming is a great exercise for pregnant women, especially those in their second and third trimesters. This is because the water helps to support the extra weight that you are now carrying. This can be a source of comfort as you don't have so much pressure on your limbs and joints. Swimming can also help to keep you cool, which is welcome especially in the warmer times of the year. Swimming can also help you to gain endurance which is welcome when it is time for you to deliver your baby. There are some fitness places that offer prenatal swimming and water aerobics classes. Be sure to check around in your city.   Be sure to drink plenty of water (8 ounces for every 20 minutes of exercise), and again stop if you feel any cramping, contractions or other discomfort.

                  Lastly, prenatal yoga is another great pregnancy safe exercise. Be sure that when selecting a yoga class that it is for pregnant women. Prenatal yoga classes are designed to accommodate the pregnant woman. This type of yoga can help the mother to feel relaxed yet stay fit. Prenatal yoga also helps to strengthen the body in areas such as the pelvic floor and core. Prenatal yoga also aids in breathing techniques, which can help during labor.

For other suggested exercises or questions about the ones we mentioned please contact your prenatal care provider.


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  • Dan Canfield
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