Most pregnant women can and should follow some sort of exercise program. With their doctor’s approval and direction, a moderate exercise program during pregnancy can help a woman feel better and will almost certainly help prevent excessive weight gain.
A routine fitness program is essential to the health and well being of your body and mind. Along with improving muscle tone, increased oxygen to your organs will also improve stamina during delivery – think about what your heart and lungs will be doing during labor. Not only will your heart and lungs appreciate the extra oxygen, but so will your brain. Increased oxygen to the brain helps you remain alert and have a general sense of well being. During the delivery, in the recovery room, and at home, your body and mind will appreciate all you’ve done to improve your physical and emotional health.
Postpartum depression is a fear that many pregnant women share. Physical exercise, paired with an active involvement with other women, can help lessen the severity and fear that surrounds this sort of depression. A good exercise program will increase oxygen to the brain which will result in increased alertness, improved cognitive thought, and an overall feeling of well being. Choosing an exercise program that keeps you in touch with other pregnant women is a great way to watch out for each other and calm this particular fear.
Start thinking about what sort of fitness program you would like to do. Now, call your doctor and set up an appointment, because you won’t start any exercise program without consulting your doctor first. Once you get the “okay” choose an exercise program or two that you think you’ll like, and begin. The following are a few suggestions and guidelines:
Walk – Buy yourself a good pair of walking shoes and some comfortable clothes and you are ready to go, once you have your doctor’s approval, of course. About a 20 to 35 minute walk is usually sufficient, about 3 to 4 times a week. You’ll need a well lit area to walk, and one that’s well populated in case you need assistance at some point. Some women like to walk the malls, others like a school track, while others like the open road. Just be sure you walk with someone for safety’s sake.
Swimming – Some pregnant women say swimming feels good because the whole water-gravity thing does its trick relieving the pressure on their spine, hips, and, oh yes, bladder. Even if you just float and move your legs and arms, this simple exercise may be enough to keep your muscles toned and your blood pumping. The resistance of the water is all you need for a full body workout, but special pool weights can be used as well.
Pilates and Yoga – With the right instruction, these low impact exercises can be very useful. Be sure to start out very slowly and avoid any movements that don’t feel quite right. If you’re interested in this type of exercise, search for videos or books that feature exercises for pregnant women or that stress low impact. Then, of course, review those exercises with your doctor.
Playing Sports – Some sports may be acceptable as exercise if your doctor approves. However, the vast majority of games that are played with balls and/or running will have you benched. You won’t be suiting up to play baseball, tennis, racquetball, or football. They are just too dangerous considering you could be hit by a ball or run over. Once your little “passenger” is no longer along for the ride, you can get back in the game. Until then, enjoy the game from the sidelines. Any sport or adventure should be approved by your doctor before even considering it.
It’s time to choose a couple exercise programs. I say a couple because most women get bored doing the same exercise over and over. And, being pregnant, you may have to alter your program as the months go by. One month you may just love to get out and walk, but towards the end, you may find it very stressful on your back and need to change to a no-impact exercise. Moving to a belly dancing video during the first half of your pregnancy may be really fun, but stretching out in yoga positions may feel better during the second half. Mix up your routine a little, once you’ve gotten your doctor’s approval, again!
A good fitness program while you’re pregnant may be one of the best things you can do for yourself. Not only are you providing your body with the strength and stamina needed for the delivery, but you’re providing your mind with some much needed stress relief! Your unborn child deserves the healthiest mom, both physically and emotionally, that he or she can get. Make an appointment with your doctor today to discuss a fitness program. Then choose a couple exercise programs and begin. You owe it to yourself and your baby.
Tina Titas is a columnist for FunExerciseVideos.com. For the latest trends in pregnancy fitness, visit us and you’ll find pregnancy workout videos at a price you can afford. Have fun while you get fit – what a great idea!