Pregnant women can and should exercise in moderation unless there are health factors or risks that prevent them from participating in a fitness program. This should consist of intervals of no more than thirty minutes at a time, several days each week if not every day of the week. Exercising has been proven to help pregnant women feel and look better, and also will help in minimizing the amount of weight gained during pregnancy.
Always consult with your doctor before beginning any exercise program. Your doctor will tell you that keeping healthy and fit during your pregnancy may help prevent gestational diabetes, which can occur during pregnancy. Moderate exercise during pregnancy will also help increase stamina and energy, which you’ll be thankful for when you go into labor and delivery. Staying fit during your pregnancy will also help you recover after delivery, both physically and emotionally.
Fitness programs that are appropriate for pregnant women include walking, swimming, low or no-impact aerobics (done at a mild pace), yoga, and Pilates for as long as you are able to complete the required moves. You should always avoid activities that can put you at a high risk for injury.
Some forms of exercise should be avoided entirely. If you may be hit in the abdomen while exercising, avoid that exercise. Lying flat on your back during an exercise is considered risky. Even though floating about under water may seem peaceful, scuba diving can cause serious injury to an unborn baby by causing dangerous gas bubbles in the circulatory system. When in doubt about the safety of any activity, consult your physician.
There are numerous benefits that exercise can bring to a pregnant woman. You will burn calories, which will help prevent any excessive weight gain. If you work out on a regular basis, you will improve the condition of your joints and muscles, which will be very helpful during the birth of your baby. The long-term effects will also continue after giving birth and will also help you lower your risk of heart disease and many other serious illnesses.
Exercising routinely during pregnancy helps both physically and emotionally. Anxiety and stress are greatly relieved when a fitness program is followed faithfully by pregnant women. Postpartum depression is a concern for every new mom, but it has been shown that regular exercise done throughout a pregnancy can help new moms get through this trying time. Your improved stamina and strength will be essential during your pregnancy and after.
Once your doctor gives you the go ahead to begin a fitness program, decide on a program that fits both your likes and schedule. Keep in mind that it is best if you do not exceed a 30-minute period of time while exercising. If you are finding it difficult to pick a program, try several different types of exercises that are appropriate for pregnant women then decide which you enjoy the most. You may want to incorporate a variety of exercises into your routine to help prevent boredom and discouragement.
Exercising while you are pregnant is one of the best things you can do for yourself and your unborn child. Physically, mentally, emotionally… you are giving yourself a real tonic when you work a fitness program into your schedule.
Tina Titas is a columnist for FunExerciseVideos.com. For the latest in pregnancy fitness, visit us and you’ll find pregnancy workout videos at a great price.