Exercises During Pregnancy
June 19, 2008
Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you’ll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
Walking is a safer option if you’re not used to running. A brisk mile-long walk three times a week can help keep you fit and the fresh air might help combat morning sickness. Take the same precautions as running:
· Wear supportive shoes.
· Stay on ground that is level.
· Don’t walk during the hottest part of the day.
· Carry water with you and drink it regularly.
If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as:
· Bleeding or spotting
· Low placenta
· Threatened or recurrent miscarriage
· Previous premature births or history of early labor
· Weak cervix
Talk with your health care provider before beginning an exercise program. Your health care provider can also give you personal exercise guidelines, based on your medical history. Yoga is great for working your muscles without too much impact on your joints. Most of the breathing techniques used in yoga are a good preparation for childbirth, helping you to remain calm and breathe steadily through contractions. Yoga also improves posture, which will help with back pain and can increase flexibility, to make birthing positions such as squatting easier.
Aerobics is great for the heart and lungs as well as improving muscle tone. As long as you stick to low-impact routines, you should be able to continue for as long as you feel able. Always tell your instructor that you’re pregnant or, better still, find a class for pregnant women.
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