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 worry for most pregnant woman. We have discovered that, while there is no magic cure, staying physically active can help. Increased blood flow through exercise improves the cognitive thought process. You feel better and think better. Choosing a fitness program that you do with a community of women may also help you emotionally get through the stressful months ahead.
Now comes the part where you talk to your doctor. Of course, you don’t start any exercise program without consulting your doctor first. Once that’s done, choose a fit program or programs that suit you and let’s get going! Let’s just check out a few basic exercise programs here:
Take A Walk – You’ll need a good, no, make that a great, pair of walking shoes and comfortable clothes. Most pregnant women can tolerate about a 20 to 30 minute walk every other day, but consult your doctor. Walking, whether in a mall, on a track, or on a safe sidewalk, can do the body and mind wonders. Be sure to consider where you’re walking before you begin. You need a well lit area that is safe. Also, walk with other people to ensure your safety should you need assistance.
Swim – You know that whole water and gravity thing? Well, some pregnant women swear by swimming for exercise because it lightens the load they’ve been carrying around on their hips, spine, back, and of course, their bladder. Being suspended in the water allows easier movement and the resistance of the water is usually enough to get a good workout if you paddle around with your legs and arms. You can also do specific exercises designed for the water, and use special pool weights, too.
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.
Sports – Participating in sports can be considered a fitness program. However, some sports should be avoided during pregnancy, such as anything that involves a fast ball, sprinting, and tackling. For instance, baseball, tennis, racquetball, and football should be observed from the sidelines for the time being for obvious reasons – you don’t want to be hit by a ball or knocked down. Once your baby is safely born, you can get back in gear. But, until then, you’ve got a little passenger that needs a safe ride.
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!
Exercise not only builds stamina, strengthens, and increases flexibility, but it feeds your mind some much needed oxygen which in turn reduces stress and provides that wonderful state of well-being. Your child deserves a healthy mother, both physically and emotionally. Give your doctor a call today and set up an appointment to discuss your fitness program. Then, pick out a couple exercises to begin with and get started. You and your baby both deserve the best fitness possible!
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. Have fun while you get fit – what a great idea!
Having a baby can be expensive. Click here to discover FREE offers for diapers, formula, parenting magazines, and so much more!