Exercise

Exercise
Unless you have a serious problem or abnormality in your pregnancy, you should expect to continue to exercise throughout your term.

If you have NOT exercised in the past, you will, of course, want to consult your doctor to determine the level and frequency of exercise you can do during your pregnancy.

Exercise during pregnancy is healthy and will help to reduce swelling and bloat, prevent excessive weight gain, reduce muscle and back strain, and constipation, improve your energy levels, your sleep patterns and your mood. It will also help you stay in shape for labor and reduce your recovery time after delivery. The best kind of exercise during pregnancy is exercise with moderate strain and intensity (brisk walking, and swimming are great choices).

There are also yoga and Pilates classes designed specifically for pregnant women to provide them with strength conditioning, and flexibility. Many of these classes are available on video and DVD so look in your local book store or online.

Meditation and relaxation classes are also great to relieve work, family and pregnancy related stress and to prepare you mentally and emotionally for the delivery marathon.

You can access a complete and cheap Yoga and meditation course here: http://anxiety.sylickon.com/yoga.php

Remaining calm and relaxed can ease your delivery tremendously and these techniques should not be overlooked. Remember that it is just as important to exercise and prepare your brain as it is to exercise your body!

Avoid exercise like high-impact aerobics, rock climbing, gymnastics that require balance or exercise at high elevations. Don’t water ski, snow ski or ride a horse and use common sense when exercising during pregnancy.

Always ask your doctor before undertaking or pursuing an exercise program.You should also know that among the hormones your body will adjust during your pregnancy is one that may make you more prone to muscle pulls and strain.

Since your body is preparing for delivery, this hormone will loosen and relax certain ligaments and muscles, and make you more prone to injury when doing certain kinds of exercise that require balance or lifting.

Keep this in mind when you go on vacation and participate in activities you don’t usually try, when you exercise, or even when you lift your toddler nephew. You may find that your knees, legs, back and pelvis are more sensitive to strain and injury, especially during late pregnancy.

Stretch before exercise to get your muscles warmed up so you are less likely to strain them. When you are exercising take plenty of breaks and drink a lot of water to keep you hydrated.

Try to exercise for 30 minutes, three times per week if you can. Swimming is a great way to work out because you will be buoyant and feel light as a feather in the water, and there is no strain or jerking involved in this exercise.

Walking is also great exercise and it does not jar your joints or shins as much as jogging. Even women who have not exercised before pregnancy, can usually begin a regimen of walking and work up to 30 minutes, three times a week on a gradual schedule.

IF you were a jogger before pregnancy, you may be able to continue this activity with some modification to schedule and intensity. Talk to your doctor about it.
Wear good shoes and watch your balance. Remember your center of gravity has changed so you may be more prone to falls on uneven surfaces while walking or jogging.
Monitor your pulse and be sure that your heart rate does not exceed 140 beats per minute.

Do not participate in strenuous activity for more than 15 minutes at a time. If you feel tired, overheated or dizzy, or if you get nauseous, weak or have blurred vision or heart palpitations, stop immediately and sit down and rest.

If these feelings do not pass within a few minutes after stopping the activity, call your doctor immediately.