Exercise During Pregnancy

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Exercise is great for you (pregnant or not).
It keeps you strong, fit and energetic. People who exercise report having more energy than non-exercisers. Using energy generates energy.

If you aren't a regular at aerobics class, this is an ideal time to introduce yourself to the joys of exercise. You'll be glad you did, both in the immediate future, the not-so-distant future and beyond.

A lack of exercise is linked to the following pregnancy-related problems: excess weight, increased pulse rate and blood pressure, increased risk of higher blood sugar levels, fatigue and decreased endurance, digestion problems and emotional stress. Increase your exercise and you'll decrease the effects of these problems.

The Effects of Exercise

The Immediate Effects
Increased energy levels
Lower levels of stress
A feeling of well-being
Fun

The Near-Future Effects
Healthier overall weight gain
Greater stamina during deliver
More effective pushing during delivery

Beyond
Better lifelong health
Quicker return to pre-pregnancy body (or better than pre-pregnancy body)

Start slowly.
Try exercising two to three times a week at first, building up to four or more times per week when you feel ready. How and where to exercise is up to you. Think about what you might enjoy doing.

Join a gym.
Think of all the classes and equipment available. Many have pools and indoor tracks in addition to standard equipment. (Just remember to stay out of the sauna or hot tub. Both are pregnancy no-no's.)

Many gyms offer a series of free sessions with a personal trainer at the start of a new membership. Ask for a trainer who has been educated in prenatal exercise regimens.

Join a group.
Introduce yourself to those neighbors you see walking before work in the morning or after dinner each night. Tell them they've inspired you to start walking, too. Ask them when and where the best walking routes are, if there are any neighborhood dogs to be avoided or if they can recommend a good pair of walking shoes. They're excellent resources.

They may invite you to join them (which would be nice); they may not (which is okay because initially you might not be able to keep up with them). Either way, they're excellent resources for walking your particular street, park or trail. A group of pregnant walkers would be a wonderful option. Don't know where to find one? How about starting one? Put up a sign at the local community center or your obstetrician's office advertising that you're looking for other moms-to-be walking partners. You'll be glad you did. You'll get in shape and make some new friends, as well.

Use an exercise video designed for pregnancy.
You can find them online, at the local video store, in the library or maybe even at your obstetrician's office. You won't believe how much fun they can be. You can use the same one throughout your pregnancy or hint to your loved ones that you'd love to receive a few as gifts for whatever holiday is approaching.

How much exercise is too much when you're pregnant?
Strength training with light weights and low-impact aerobic activities is what's on the menu when you're pregnant. Modified yoga, low-impact aerobic classes, inclined stationary exercise bikes, long walks, swimming, etc.

If you're new to the world of physical fitness and you're winded, cramping, or feeling thirsty, slow down.

Once baby bounces into your life, you'll be looking for a way to work off those extra pounds. If you're an exerciser, this'll be a lot easier. You'll already have the routine, have the stamina and will power and the knowledge about how to safely exercise.