Getting Started With Cardio During Pregnancy

Your first step is to create a plan. Decide which days you can exercise and dedicate your time each of these days. The more you plan, the more likely you are to stick to the plan. Rather than arbitrarily deciding to exercise 3 days per week, find out when you are free, and when you can afford to do in that allotted time frame.

For example:

Monday at lunch: walk up and down the stairs and take a 20 minute walk

Thursday morning before work: take a morning aerobics class

Saturday afternoons: work on the garden 1 to 2 hours

This sample plan states the dates, times and exactly what activity you'll do. You may be able to incorporate more classes, swimming, or other great activities in, as this sample shows the very minimum you can do, even if you are not expecting to have any time on your hands

 

According to the American College of Obstetricians and Gynaecologists, at least 30 minutes of light to moderate physical activity on most days of the week is healthy for both mommy and baby.

Don't forget that this includes both resistance exercises and cardiovascular workouts combined. Putting these two together on the same days makes the workouts much more effective. Even walking with weights or pushing a stroller is a great idea!

When to STOP exercise

It is also important to know the signs that your body gives when it feels like what you are doing is too much. Being aware of your body and how it feels is essential since every pregnancy is different, depending on the mothers health and level of activity prior to the pregnancy. Starting light and making your way up is a good rule of thumb. However, this is not the only way. If you experience any of the following, stop exercise immediately:

• Severe shortness of breath
• Dizziness or faintness
• Pain
• Bleeding
• Heart palpitations
• Contractions

If you do experience any of these, it is also best to consult your doctor as soon as possible.

Read the Signs

There are other signs which your body will give, telling you how intense the activity is. As mentioned earlier, every women is a unique case and there are no one-rule-fits-all when it comes to exercise. You, for instance, may be able to lift light weights while you walk briskly, but a training partner may find it too difficult.

For these situations, you'll need to be able to use your own judgement and rely on indicators such as heart rate and breathing rate. In a lot of cases, intense exercise is just fine. A simple rule of thumb is to use the talking test. If you can manage to hold a decent conversation and talk while exercising, you're more than likely in the clear. Give it a try and talk to yourself during exercise and see how it goes!

Lay it Safe...

Always be cautious and avoid sports or activities which are high risk for falling, including:

• Horseback riding
• Skiing or snowboarding
• Running up or down hills/ uneven terrain
• All contact sports
• Step aerobics
  

You can also follow basic safety rules, including:

• Drink plenty of water to stay hydrated
• After the first trimester, avoid all exercises which require you to be flat on your back
• Don't exercise in extreme heat and humidity