Exercise During Pregnancy: Dos And Don'ts

Exercising while you are pregnant is generally a really good idea, and most women continue to exercise after they find out they are pregnant. Being active while you're pregnant keeps you and your baby healthy, reducing the risk of health complications, and making it easier to return to your pre-pregnancy weight and fitness levels after you give birth.

If you're not sure about how much exercise you should do, or if you have a unique medical condition, it is always best to talk to your physician before you continue working out. If you didn't exercise before you got pregnant, it is also wise to run the idea of starting a new workout routine by your doctor before you get started.

Studies have shown that exercise during pregnancy reduces risks related to this period in life, including complications during labor, and makes the recovery after giving birth quicker and smoother. Regular exercise during pregnancy has also been linked to shorter and easier labor and births, and reduced likelihood of a surgical birth (c-section).

If you have, or are at risk of any of the following health conditions, it is very important that you talk to you doctor to find out if it is safe for you to exercise during your pregnancy, and if so what exercises are best for you:

• Serious muscle or joint problems

• A heart condition or heart problems

• High blood pressure (whether you already had it before you got pregnant or it is new during your pregnancy)

• Serious overweight (obesity) or underweight

• A history of miscarriages

• A history of incompetent cervix

• A history of premature labor

• Signs of persistent bleeding

• Have placental problems, including placenta previa

Assessing your current fitness level

If you've been given the go ahead by a doctor, you can decide what type of exercise you would like to participate in during your pregnancy. Start by determining your current fitness level. If you have always been active, even before the pregnancy, you can likely continue with the same activity. You'll find that you won't be able to maintain the same intensity as you did before pregnancy, and that with your body's changes, you are incapable of keeping up with the exact same program. Be prepared to be flexible and adaptable to accommodations. (Exceptions would include sports such as kayaking or white water rafting, which can be more dangerous.)

If you have never been active before but are considering starting, that is perfectly acceptable. Just be sure to engage in moderate to light activities. This includes walking, prenatal yoga, swimming, light weight training and other aerobic activities.

Planning your exercise

• Start with your plan. The most important thing is to maintain regular habits. Plan your days and weeks ahead so that you come up with a plan which you can actually follow. Be aware of seasonal changes, and be open to trying new activities if something you planned for does not come to be.

• Get your outfits in order!

• Keep your body's changes in mind. What you can do in your 3^rd month won't nearly be the same as in your 6^th and 7^th months. Be aware that changes are in your future, and playing your favorite sport won't be an option.

Dos and Don'ts Of Prenatal Exercise

Always be aware of your body, its messages to you, and its signs of shutting down. Your body is the best way to tell if what you are doing is too much or too little. Aside from that, there are some basic guidelines you can follow to exercise safely.

Do be aware of your new center of balance

As your body grows and changes, you'll notice that your center of gravity starts to change around the fourth month. As a result, you are at greater risk of losing your balance when you least expect it. As your stomach grows, it will pull you forward more than you may have expected.

Don't spend time on your back

Exercising on your back is less and less comfortable as the pregnancy progresses. Once you've reached the fourth month, its a good idea to avoid lying on your back for any movement, because of the way the weight presses down into a major vein called the vena cava. This vein plays a major role in the cardiovascular system, and can be compressed, causing a sudden change in blood pressure.

Don't engage in abrupt movements and jumping

Jumping and jerking motions are safe for the pregnancy itself, but pose a risk of injury to the joints. During pregnancy, the body prepares for giving birth in many ways. One of these is to release a hormone called relaxin, which literally relaxes ligaments, leaving joints more flexible, and more ready to shift bones while giving birth. Bouncing, jumping and sudden impacts run the risk of pushing a joint too far and causing a tear, dislocation, or sprain.

Do go at your own pace

Always exercise at a pace that you feel comfortable with. Don't overdo any exercise program. A simple test some doctors recommend is the talking test. If you are unable to carry on some sort of conversation while exercises, you may be going to hard. However, this is just a simplistic test, and it may vary from woman to woman. Take notice of how you feel and any warning signs which may occur.

Do Pay attention to the warning signs:

• Dizziness

• Shortness of breath

• Heart palpitations

• Vaginal leakage or bleeding

• Contractions

• Migraine or headache

Do track your heart rate

Your heart rate is the most accurate way to measure the level of intensity that you are working out at. Higher heart rates usually reflect a great intensity and therefore a greater level of difficulty. Using a heart rate monitor is the easiest way, though it requires a small investment. A general recommendation is to keep the heart rate below 140 beats per minute. However, this rate is highly variable depending on the level of fitness prior to pregnancy.

Follow these simple dos and don'ts of how to exercise during pregnancy, and enjoy all of the benefits of an active lifestyle.