How To Safely Exercise During Pregnancy
- By Tarun Jaswani
- Published 10/31/2008
- Health
- Unrated
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you weren't fit before you became pregnant, don't give up Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant.
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine. Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder.
Kegels help to strengthen the pelvic floor muscles (the muscles that aid in controlling urination).
Kegels are easy, and you can do them any time you have a few seconds sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them, To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
If your pregnancy is high risk (e.g., if you have pregnancy induced high blood pressure, early contractions, vaginal bleeding, or are at risk of miscarriage or premature birth), you may be advised to limit or avoid exercise. If you were already exercising regularly before you became pregnant, you should be able to continue doing so during your pregnancy, making adjustments as your body and energy level change.
Some studies indicate that you can safely start an exercise program during pregnancy, even if you did not exercise regularly before your pregnancy. It is especially important to consult with your doctor before commencing an exercise program, since you will need to gradually incorporate the activity into your routine.
If your doctor has cleared you to exercise during your pregnancy, you should aim for at least 30 minutes of moderate activity (walking, swimming, aerobic dancing) on most days of the week. You should be able to talk while you are exercising and should keep your heart rate below 160 beats per minute.
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine. Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder.
Kegels are easy, and you can do them any time you have a few seconds sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them, To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, then relax. You're using the correct muscles if you feel a pull. Or place a finger inside your vagina and feel it tighten when you squeeze. Your doctor can also help you identify the correct muscles.
If your pregnancy is high risk (e.g., if you have pregnancy induced high blood pressure, early contractions, vaginal bleeding, or are at risk of miscarriage or premature birth), you may be advised to limit or avoid exercise. If you were already exercising regularly before you became pregnant, you should be able to continue doing so during your pregnancy, making adjustments as your body and energy level change.
Some studies indicate that you can safely start an exercise program during pregnancy, even if you did not exercise regularly before your pregnancy. It is especially important to consult with your doctor before commencing an exercise program, since you will need to gradually incorporate the activity into your routine.
If your doctor has cleared you to exercise during your pregnancy, you should aim for at least 30 minutes of moderate activity (walking, swimming, aerobic dancing) on most days of the week. You should be able to talk while you are exercising and should keep your heart rate below 160 beats per minute.
Tarun Jaswani
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