Mom's diet & exercise

Exercise during Pregnancy

Pregnancy is not a reason to stop exercising, unless you have a history of miscarriage, incompetent cervix, or for some other reason are under activity restrictions. Usually the tired feelings in the early months of pregnancy make you want to skip some exercise days. The best program to follow is a little modification on the normal routine – so that it meets your activity needs without stressing your body. A routine with three exercise sessions per week is a great idea.

Many women enjoy modifications in their exercise program to include swimming and other types of activities that are good for your heart, muscle tone and are gentle on your joints. Activities like swimming is excellent because there is no weight bearing involved. Walking is another wonderful exercise that you can enjoy while pregnant. It has many of the same benefits of more “structured” exercise routines and you can invite a companion along to enjoy some conversation and quality time.

If you have never exercised regularly, but are interested in starting during your pregnancy, ask your physician for recommendations. It is often possible to begin a low impact aerobics program, a walking routine or swimming.

Kegel exercises for strengthening the muscles in the pelvic floor are also important during pregnancy. This prepares these muscles for birth and assists in muscle tone as you recover from delivery. Kegel exercise involves squeezing the muscles that stretch from your pubic bone to your tailbone. The easiest way to find this muscle group is to try to stop urine flow while using the bathroom. The muscles that can hold back the urine stream are the ones that need to stay in tone during pregnancy and for a long time to follow!

Overall, pregnant women should use caution during exercise:

• When it’s hot out – don’t let yourself get overheated!
• Drink lots of water before, during and after exercise
• Stop, if you feel pain, dizziness, trouble catching your breath, bad headache or heartbeat skips – talk to your health care provider without delay.