Exercise advice to follow during your pregnancy
May 22, 2009
Exercise is recommended during pregnancy as long as you are in good health and the baby will not be put in danger. If you were already physically active before becoming pregnant, you should be safe to continue exercising during pregnancy with a few modifications.
You should always consult your physician if you are pregnant and planning to exercise. We have put together some very useful advice for you concerning pregnancy and exercise.
Abdominal crunches and other similar exercises
Abdominal crunches are fine to continue through your 1st trimester, although they should be stopped at that point. Avoid performing any routines that require you to lie flat on your back because doing so interferes with the blood circulation and places a hardship on your back as well.
Swimming is an excellent exercise to do during pregnancy because it does not strain your body as much as other exercises do. It strengthens muscles safely, especially your back muscles.
Strength Training/Weight Lifting
If you don’t already lift weights, this is not a good time to start. If you feel that, you absolutely must perform this exercise, then start very slowly and use a professional trainer who has experience working with pregnant women and knows which routines are safe for them.
Walking is considered a “safe” exercise. Start slowly and walk 3 times per week for about 20-30 minutes at a time. Gradually increase your speed and duration. You should stop and call your physician if you get hot or dizzy. You should also keep a check on your heart rate to make sure it does not increase too much. It’s best to walk when the weather is not so hot. Try walking early mornings or late evenings.
Activities to avoid
You should avoid squash, racquetball, tennis, badminton, or any other activities that require you to jump because they are unsafe during pregnancy. Avoid saunas and steam baths because you will become too hot.
Kegel exercises are very good for you and you should do them frequently. They will strengthen your bladder and help you avoid bladder incontinence after delivery.
You can do many exercises safely during pregnancy as long as you are careful and move slowly. Just use common sense and check with your physician before you start.
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