Work It Out! Exercise Your Way to a Healthy Delivery.
IMPORTANT: Always check with your doctor before beginning any workout routine when you are pregnant.
Exercise during pregnancy can be very beneficial. Some of the benefits are:
Helps reduce common aches and pains associated with pregnancy, such as backaches, constipation, bloating and swelling.
Helps reduce stress and anxiety, which can be harmful to your developing baby.
Helps expectant mothers sleep better at night.
Improves tolerance of pain.
Contributes to faster postpartum recovery, including getting your pre-pregnancy shape back sooner.
Guidelines for Exercising During Pregnancy
Try exervising for about 30 minutes a day, 3-4 days a week.
Try this routine:
Slow and gradual warm up: 5-10 minutes
Peak Work Out: 10-15 minutes
Cool Down: 5-10 minutes
Body Stretch: 5-10 minutes
Dont work too hard! If you find yourself gasping for breath you are working too hard. REMEMBER: If you're having difficulty breathing, so is your baby. If you've got enough wind to belt out "I am a woman! Hear me roar!" you're not working hard enough! Also, working out to the point of exhaustion can weaken your immune system.
Stay hydrated by drinking lots of water! Choose water over sports drinks like Gatorade or Powerade.
Stay cool.
VOID exercises that:
Put you flat on your back
Pull on your abdomen (Such as full sit-ups or double leg lifts)
Involve sudden changes in direction such as jumping, boucing, or jerky motions
Great Exercises for Expectant Mothers:
Walking
Aerobics
Swimming, but no hot tubs, saunas, or steam rooms!
