Pregnancy is a thrilling, scary, exciting time that affects all women in different ways. Some find it a cozy, comfortable nine months of knitting booties, taking long walks and eating everything in sight. Others find it blindsides them with never-ending morning sickness and strange food cravings. Still others might experience a hormonal nightmare with mood swings rivaling their worst experiences of PMS. But all pregnant women have one thing in common: their body is holding a new life that is taking everything it needs from the mother’s body. Since junior is doing fine and getting all his needs met, it is up to the mom to take care of her body so that when junior is finished with his stay, she’ll still be relatively fit and healthy. One of the ways of doing this is to exercise regularly.
If a newly pregnant woman has followed an exercise routine before becoming pregnant, chances are good that she can continue, within reason. If she was a regular marathon runner, she can continue running, but might want to stick to leisure running rather than competition. If she was a competitive weight lifter, perhaps she could reduce her weight lifting routine to lighter loads until the baby is born. Of course for the rest of us, we might have a regular jogging or walking regimen, or perhaps a couple of days a week at the gym. Continuing these routines throughout pregnancy are usually fine, barring any complications. Just be sure to talk to your doctor about what you have been doing and would like to do. Most doctors agree that low-impact, moderate intensity activities are best. Contact sports are not recommended, as a pregnant woman could be hit or take a fall.
If you have not been exercising at all, pregnancy is not the time to pick up a new sport. Walking and swimming are good exercises to start during pregnancy. Try to walk at least 20 minutes each day, simply walking in one direction for 10 minutes, and then turning around and walking home. Don’t worry about speed or distance; do what is comfortable and invigorating. If you want to swim, but are unsure about making it across the pool without getting tired, use a kickboard. Kicking back and forth across a pool is easy and refreshing, and it is virtually impossible to get hurt.
When doing exercise of any kind while pregnant, remember to drink plenty of water, not just during your workout, but before, after, and all day long. Take frequent breaks and pay attention to your body. If you become short of breath or feel any discomfort, stop and rest. Check your pulse frequently and pay attention to the fluctuations in your heart rate: don’t let it go above 140 beats per minute. If it regularly shoots up high with little or no exercise, tell your doctor. And after the first trimester, avoid exercises that require you to be on your back, as these could put unnecessary stress on your baby and the surrounding organs.
Ultimately, exercising during pregnancy has many health benefits: it will prepare your body for labor; it will keep your cardiovascular system healthy, which will in turn, benefit your baby; and it will keep your body fit for an easier recovery and return to normalcy after the baby is born. So keep moving during your pregnancy; listen to your doctor, be careful and stay healthy.
