Pregnancy and Exercise, How to Stay Fit While Being Pregnant

EXERCISE SAFELY

The first thing to understand when you exercise during your pregnancy is to take extra care. This doesn't mean exercise less, rather be sure to know and understand your body limits. Even though exercising during your pregnancy can be beneficial, there are certain risks involved that may be detrimental. Be sure to check in with your doctor or midwife to ensure that you are able to exercise during pregnancy.

Once you have the go-ahead from your physician, keep them updated with how you are doing. Are you experiencing fatigue or pain while you are exercising during your pregnancy? Be sure to let them know if that's the case. It's important to have caution while exercising, and if you're in doubt, check in with your physician. It is also very important to remember that exercising while pregnant isn't mean to improve your physical fitness, rather maintain your physical condition.

While choosing an exercise to do during your pregnancy, be sure to consider ones that involve a partner - be it your spouse, or a friend. Pick pregnancy exercises that you enjoy, as that will help you to stay motivated to exercise during pregnancy Stay away from pregnancy exercises where you might be in danger of falling, losing your balance or getting hit in the abdomen, as these might increase the chance of something going wrong during your pregnancy.

WHAT MAKES A GOOD WORKOUT?

Finding a pregnancy exercise that you enjoy and being able to fit into your schedule is important. You'll soon notice that once you start to experience the benefits of exercising during pregnancy, you'll want to ensure that you exercise regularly. Keep in mind that the best resource for exercise while pregnant will be your healthcare provider.

Two stages of exercising that are important are warming up and cooling down. Even with an exercise such as walking, this will help you to avoid and prevent muscle soreness and stiffness. Try to include 5 to 15 minute sessions of warming up and cooling down while you exercise during your pregnancy.

The best warm up activity is one that is kept at a low-intensity, rhythmic activity, such as walking, or riding a stationary bike. Follow that up with slow, controlled stretches, before proceeding with a higher level of activity. A gentle cool down is also important as you exercise during pregnancy. In order to have an effective cool down, stretch each muscle, one at a time. Gentle toning pregnancy exercises are safe if you keep them to a moderate level. You might also try to include relaxation or deep-breathing exercises as well.

Below is a short list of signs that you should stop exercising:

1) Bloody discharge or any gush of fluid from the vagina

2) Unexplained pain in the abdomen

3) Persistent headaches, changes in vision, faintness or dizziness

4) Marked fatigue, heart palpitations or chest pains

5) Sudden swelling of ankles, face or your hands

HOW MUCH EXERCISE SHOULD I DO?

The best way to decide how much and how often you should exercise during your pregnancy is to follow the FITT principle - Frequency, Intensity, Time and Type.

FREQUENCY

According to the American College of Obstetricians and Gynecologists, women who are pregnant should not exercise for longer than 30 minutes. Even though you may feel good, and that you can keep going, your pregnant body can only handle so much. A good workout program at the beginning of your pregnancy is one that is performed three times a week.

INTENSITY

Throughout your pregnancy, you should aim to exercise moderately. Again, the idea is not to improve your physical fitness, rather to maintain. Overtraining can be damaging to you and your body, as well as your baby's. Learn how to take your pulse, and do not exceed 15 to 20 beats per minute more than normal. If you find it difficult to talk while you are exercising, you might be exercising to heavily while you are pregnant.

TIME

Be advised that you should begin your exercising in short workouts. Pushing yourself to quickly might result in soreness of the muscles, as well as exhaustion. During the first few weeks of your pregnancy, you should exercise no more than 15 minute sessions. Once you feel comfortable with that duration, exercising for up to 30 minutes during your pregnancy should benefit you greatly. This increase in time shouldn't occur until you are into your second trimester, however. It is important that you listen to your body if you exercise while being pregnant. If you find yourself tired and sore after a workout, cut back until you can feel comfortable with the amount.

TYPE

Whether you prefer to exercise during your pregnancy alone, or with a friend or group of friends, it's important to decide which type of activity you will perform. Some activities that women who are pregnant find helpful are swimming, walking, stair-climbing, stationary cycling, and special prenatal aerobics and aquatic classes. Some of these activities such as walking and swimming, can be done in moderation even up until the day you deliver.

Brian Gardner is the Founder of PregnancyEtc.com - An Online Pregnancy Resource For 9 Months & Beyond. Having recently experienced pregnancy firsthand with his wife Shelly, Brian has dedicated his efforts towards pregnancy research. The development of http://www.pregnancyetc.com was to ensure that expecting parents had a place to find information on pregnancy and babies.

---

Pregnancy and Exercise, How to Stay Fit While Being Pregnant

EXERCISE SAFELYThe first thing to understand when you exercise during... Read More

Morbidly Obese and Suffering Pregnancy Complications? Consider Gastric Bypass

Obese and morbidly obese women are more likely to have... Read More

Train While You Gain - Why a Personal Trainer Can Make a Difference During Your Pregnancy

The average woman will gain between 25 and 30 pounds... Read More

Can a Woman With PCOS Get Pregnant?

One of the most common questions I get from women... Read More

Pregnancy and Pre-natal Vitamins

Pre-natal vitamins are important to the health of a growing... Read More

Dietary Precautions During Pregnancy

When you are pregnant, you should be sure to wash... Read More

Exclusively Pumping Breast Milk

It is commonly recognized that breast milk is the best... Read More

Pregnancy Symptoms

There are many early signs that you may be pregnant.... Read More

Calcium and Pregnancy

Studies show that most women do not get enough daily... Read More

Infertility and Pregnancy

When a couple is unable to conceive a child, it... Read More

Get Back Your Pre-Pregnancy Abs With Side Planks

The foundation of fitness for a mom is her abdominal... Read More

Weight Gain During Pregnancy, and Weight Loss After Pregnancy

How much weight gain is normal during pregnancy, and will... Read More

Pregnancy Symptoms, Signs and Symptoms of Being Pregnant

EARLY PREGNANCY SYMPTOMSAlthough a lot of women experience pregnancy symptoms,... Read More

Help I am Pregnant and an Addict

There are a lot of resources on the internet, in... Read More

So You Think You?re Pregnant? A Brief Discussion Of Common Pregnancy Symptoms

A baby begins life even before he is born ?... Read More

Exercising After Pregnancy

Generally most women can begin a formal exercise program within... Read More

The Developing Child

We know the fetus is experiencing whatever is going on... Read More

Planning a Healthy Pregnancy

Looking for healthy lifestyle pregnancy information? Here are some steps... Read More

Baby Essentials - A Guide For First Time Mums

Are you a first time expectant mum wandering around the... Read More

Five Ways to Read Your Bodys Changes before Pregnancy Test

What are the most unforgettable changes happen to your body... Read More

Feeling Sexy During Pregnancy

Some people think that the word sexy and pregnancy do... Read More

Pregnancy Weight Gain - The Mystery Solved

It is important that you remember that weight gain is... Read More

Alcohol And Pregnancy

If you have been drinking up until the point when... Read More

Morning Sickness Survival Tips

"Just eat a few saltines and you'll be ok".I don't... Read More

How to Get Your Pre-pregnancy Body Back

The second biggest question you will ask yourself as a... Read More

How to Deal With Headaches During Pregnancy

Headaches are one of the more unpleasant "side effects" that... Read More

You Might Be Pregnant If

Your breasts are now twice their normal size.One of the... Read More

Twins Pregnancy?A Father?s Point of View

So you're expecting twins. Congratulations!Are you still in shock? I... Read More

Common Sense Approach To Weight Loss After A Pregnancy

Every woman gains weight while she is pregnant. This is... Read More

Just How Soon After Having A Baby Is It Realistic To Try And Fit Into Those Pre-Pregnancy Jeans?

That depends, say the experts, on a number of things... Read More

Pregnancy Preparation: Who is a Baby Whisperer?

A baby whisper is a Dr. Mommy who inspires and... Read More

Pregnancy, Diabetes, and Your Feet

There are so many changes the body undergoes during pregnancy... Read More

Vitamin C Prevents Pregnancy Complication

Women who supplement with a small amount of vitamin C... Read More