Exercising while pregnant

 Most doctors say that if you are pregnant and are not experiencing complications that you should try and exercise at a moderate intensity level for about thirty minutes a day, five days a week. Done right, this can have many benefits for you and your growing baby.

Why you should exercise while pregnant:

Whether you're pregnant or not, exercise is one of the best things you can do for your physical and emotional health. Exercise can help make you healthy and keep you healthy whether you are pregnant or not. It is good for your heart, bones, and mind. However, for pregnant women it also has other benefits.

• It can ease and prevent aches and pains of pregnancy. Pregnancy is full of aches and pains, but with regular exercise you can help yourself to avoid things like constipation, varicose veins, backaches, and exhaustion because it helps blood flow, and keeps you healthy.
  
• Regular exercise can make labor easier because of many things, for one you are stronger, for another your muscles are better toned making it easier to push, in addition to that you have more endurance, which means you have energy during labor for a longer period of time. So, regular exercise can mean that you will be better prepared for labor and delivery. However, in addition to that, people who are healthy and have exercised regularly during pregnancy, have been shown to recover more quickly.
  
• Exercising regularly during pregnancy may lower the risk of high blood pressure and diabetes during pregnancy, which means that you do not have to deal with extra problems.
  
• There has been a lot of research that shows that fit women have an easier time getting back to a healthy weight after delivery. So, exercise during pregnancy can help you to not gain excess weight, but it can also help you lose the weight you do gain so you get back to your pre-pregnancy body faster.
  
• Regular exercise may improve sleep during pregnancy. Any pregnant woman who has had to suffer the irritation of a big uncomfortable body that you can't seem to find the right position to sleep in knows this benefit alone is worth 30 minutes a day.
  
• Staying active can protect your emotional health. Pregnant women who exercise seem to have better self-esteem and a lower risk of depression and anxiety. It also lowers your risks of postpartum depression.
  

 As you can see, regular exercise can help with all of the following areas: prevent excess weight gain, reduce pregnancy related problems, like back pain, swelling, and constipation, improve sleep, increase energy, prepare for labor, and even shorten the amount of time it takes to recover. So, it is worth the time.

What kind of exercises should you do?

If you have been following a regular exercise program before your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. However, you may need to reduce the intensity of the program.

In addition to somewhat reduced intensity it is important to try and do low impact exercises such as walking and swimming, as these put the least amount of stress on your ligaments and joints, which are already under increased pressure from carrying the baby weight.

When you are pregnant your body produces a hormone called Relaxin. It is to help prepare your uterus for pregnancy, but it can also mean increased chance of injury when exercising. It relaxes the ligaments, which means if you are not careful you may overstretch or over extend yourself when exercising. So, besides these three main points, you can exercise as normal, when pregnant.

To help ensure healthy exercise when pregnant, follow these basic tips:

• Listen to your body. Because everyone woman is different, and every pregnancy is different, your physician can't say that one thing will be good for you, and another may not, but your body can. Your body will naturally give you signals about whether or not it needs rests. Listen to it, and reduce the level of exercise you perform if your body indicates a need for you to.
  
• Never exercise to the point of exhaustion or breathlessness. You baby is only getting the oxygen you are getting, and if you can't get enough, your baby is not getting the oxygen supply it needs for healthy growth. A good rule of thumb is try to always be able to talk comfortably while exercising when pregnant.
  
• Wear comfortable exercise footwear that gives strong ankle and arch support. This is especially important when pregnant because of the Relaxin, but applies to anyone who wants safe and healthy exercise.
  
• Take frequent breaks. Your body is growing a baby, so remember that and do not compare your abilities when pregnant to pre-pregnancy abilities.
  
• Drink plenty of fluids during exercise. Your body has an increased amount of blood, and needs extra fluids to stay healthy.
  
• Avoid exercise in extremely hot weather. As you heat up, so does your baby, too high of heats can cause problems with natural development.
  
• Avoid rocky terrain or unstable ground when running or exercising, because of the Relaxin, your joints are more relaxed in pregnancy. This means you are more prone to ankle sprains and other injuries. So, you need to be more careful about what you do in order to reduce risks.
  
• Avoid contact sports, horseback riding, and skiing.
  
• Avoid straining muscles in your back, as it is already under enough pressure.
  
• During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb and can pose risks to your fetus.

FAQs and answers about pregnancy exercise:

Is it safe for me to exercise during pregnancy?

This is going to differ from person to person, but in general the answer is yes. Check with your doctor to make sure that it's safe for you to exercise during your pregnancy based on your specific conditions. There is a lot of evidence that says exercise is beneficial to pregnancy, and none that says it is harmful, as long as it is done within reason, and using the above mentioned tips. Not only is it safe, but it can also make your pregnancy far more comfortable, it can increase your stamina and muscle strength, and help you feel better about yourself, making it a great option as long as you okay it with your health care provider.

How should I start an exercise program?

Basically if you are already exercising, keep doing so but at decreased intensity. If you are not, it is best to check with your doctor and see what they recommend you do for an exercise program. However, if you do not have a medical condition that would make exercise harmful to you or your baby, gentle exercise programs that include walking, swimming, yoga, pilates, etc. can be started without problem. When you start your program keep exercise to levels that do not cause pain, shortness of breath or excessive tiredness. Then, as you become more fit, and learn to read your body better, you can increase the amount of activity. From there, just listen to you're your body tells you, and ask your physician if you have any concerns.

What types of exercise are best when I'm pregnant?

Any exercise that does not cause  your body to bear extra weight is a good one for pregnancy. Most professionals recommend things like swimming as it is very low impact, and the water can help support the extra weight you are already carrying, consider doing water aerobics. If you do not have a pool nearby, consider stationary cycling, or even a low-impact aerobics class or DVD. You can buy DVDs designed for pregnancy, or take a class at your local gym that is for pregnant women. Again, if you have any concerns, speak to your health care provider.

What should I be careful about?

One of the biggest precautions for pregnancy exercise is that your center of gravity changes which means your balance is not as good as it usually is, so avoid activities that increase your risk of falls or injury. You also want to avoid contact sports or vigorous sports. Even mild injuries to the stomach area can be serious when you're pregnant. Again, as mentioned previously, after the first 3 months of pregnancy, it's best to avoid exercising while lying on your back. It is also a good idea to avoid exercise that requires you to stand for too long. It is best to avoid exercising in the heat of the day. It is never good to exercise if you are dehydrated or feeling fatigues.

What problems should I tell my doctor about?

This is again very personal, and you need to listen to your body. For each person it is going to be different, but no matter who you are, if you bleed or have fluid coming from your vagina, experience vaginal or abdominal pain, have contractions after exercise, shortness of breath, chest pain, or severe headaches, nausea, or dizziness, talk to your doctor immediately.