Exercise during Pregnancy

From WikiParenting

Whether you are an athlete looking to continue your regular exercise routine throughout your pregnancy, or someone who wants to begin an exercise program while pregnant, here are some tips to get you moving safely.

[edit] Get clearance from your doctor

Tell your doctor about your exercise program so he can evaluate whether or not it is appropriate for your pregnancy. Women who exercised regularly before they got pregnant can probably continue their workouts – unless the sport could interfere with the pregnancy. Women who are looking to gain the benefits of exercising for the first time should check with their doctor to be sure that what they have planned will be safe during pregnancy.

[edit] Stick with safe sports

While you may be an accomplished equestrian or spent most of your pre-pregnancy leisure time rock climbing, you need to think of safety first now that you are pregnant. The safest pregnancy exercise is walking, followed by stretching, swimming, and yoga or aerobics that are targeted specifically to pregnant women. Avoid any sport where you could take a fall; and keep in mind that pregnancy changes your center of balance and loosens up your joints – sports that were safe before may not be now.

[edit] Eat a balanced diet

Pregnant women who are exercising should take care to eat enough calories as part of a balanced diet to nourish their baby, but only about 300 to 500 more than would normally be needed.

[edit] Dress for the activity

Wear proper footwear to give your feet the support they need. If your feet have grown since you became pregnant, invest in a new pair. Wear a maternity bra that offers a great deal of support. Choose exercise clothes that are breathable, and dress in layers so that you can remove a layer to prevent overheating.

[edit] Stretch before you start

Make sure that you are stretching before you exercise to prevent straining your muscles. And start your exercise session slowly, and work up to more strenuous activity to avoid doing too much too soon.

[edit] Drink enough water

Drink water not only while you are exercising, but before and after also. By the time that you feel thirsty, you are already dehydrated.

[edit] Avoid lying flat on your back

If you lie flat on your back, it puts pressure on a vein called the vena cava, and can reduce the flow of blood both to your brain, and your baby. Put a pillow under your right hip so that you are not completely flat if you need to be in that position.

[edit] Move around

Avoid activities that involve standing in one place for a long time, such as certain yoga positions. Standing in one place causes decreased blood flow to your baby, and causes blood to pool in your legs. Keep moving to keep the blood flowing.

[edit] Take it easy

Do not exercise to the point that you feel tired, or so hard that you cannot carry on a conversation while you are exercising. And stop exercising anytime that you feel pain and call your doctor.

[edit] Keep cool

Never get overheated during pregnancy, even while exercising. If you are sweating a lot, feel hot, or get dizzy, stop exercising and cool off. If the weather is hot or humid outside exercise indoors, preferably in the air conditioning. Remember to drink plenty of water to keep hydrated, and dress appropriately.

[edit] Be careful standing up

Get up from exercising or stretching on the floor slowly, you do not want to lose your balance or get dizzy and fall.

[edit] Take the time to cool off

Remember to do cool down exercises and stretch your muscles at the end of your workout. Try walking in place for a few minutes after your workout to bring your heart rate down.

[edit] Commit to a routine

Make a commitment to exercise and stick to it. It is healthier for your body to get regular periods of exercise, even in modest amounts, than to tax it with a burst of activity. As long as you have the go ahead from your doctor, you should aim for 30 minutes of exercise every day.

[edit] Are you newly pregnant?

Read more of our informative articles:

[edit] Safety Information

• Things to Avoid When Pregnant
• Foods to Avoid during Pregnancy
• Caffeine during Pregnancy
• Loud Music during Pregnancy

[edit] Common Concerns

• Sex during Pregnancy
• Calculate your due date
• When will you show?
• Weight Gain during Pregnancy
• Sleep during pregnancy
• Breast Changes
• Emotions in Early Pregnancy

[edit] Baby Names

Have you picked out a name yet? Get tips and advice here:

• Baby Names

[edit] Boy or Girl?

• Fun Ways to Predict the Sex of your Baby