eFitnessConnection

 

Stay fit during your pregnancy

Exercise is a great way to stay in shape and feel super during pregnancy.

 

Fitness during pregnancy is a hot topic. Staying fit can help you stay healthy during pregnancy, it can reduce the possibilities of complications during labor and actually make labor shorter. One of the great benefits is that it makes losing weight after you have the baby much easier.

Some studies have indicated that exercise during pregnancy will help with an easier and shorter labor and birth, fewer cesarean surgeries, a quicker recovery postpartum, a quicker return to your pre-pregnancy weight, and not to mention a healthier feeling pregnancy.

If you're pregnant, you may be desperately concerned with weird cravings, frequent trips to the bathroom, and morning sickness. The last thing you are worried about is exercise, but there are some great reasons to be active during your pregnancy.

During pregnancy, women can continue to exercise and acquire health benefits even from mild to moderate exercise routines. However, being pregnant means adjusting your workouts just a little. For example, you may need to diminish if you have heart problems, asthma, high blood pressure, or a history of miscarriages or premature labor.

 

 

 

Getting Started

If you've already been exercising, ask your doctor if you can continue with your regular program. He or she may want you to adjust your workout and decrease the intensity. If you are not used to exercising, plan on consistent cardio exercise (walking, swimming, etc.) at least three times a week for 20 or 30 minutes.

Moderation is a key word during pregnancy, don't push yourself to the extreme. Your pulse rate should not exceed 140 beats per minute at any time during your walk. If you don't have a heart rate monitor, use the "talk test". Make sure you can carry on a conversation without gasping for air. Don't forget to bring water with you and drink it often and try to avoid walking when it is extremely hot and humid outside. Comfort is everything (particularly during pregnancy) so wear loose-fitting clothing.

What about weight training? If you've been lifting weights, you can probably continue with your program (ask your doctor!) but you may have to lift lighter weights since you could strain your joints. When lifting weights, make sure that you don't hold your breath, ease up on the weights as you progress through your pregnancy and consider using machines during your last trimester. Also, avoid any jumping or high impact movements. Your main goal during pregnancy is to maintain your health, not make dramatic strength gains or muscle mass, so take it easy!

 

When to Stop

When you're exercising, be constantly aware of how you feel. You should stop immediately if you experience dizziness, faintness, headaches, bleeding, pain or shortness of breath. If you have any of these problems, stop and call your doctor!

 

Exercises you could do during your pregnancy:

 

 

Yoga: Yoga keeps you flexible and improves muscle strength during pregnancy. It is also a very relaxing form of exercises that can help reduce the stress that comes along with adding a new member to your family

 

 

 

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