Exercising throughout your pregnancy will make you feel good, keep your weight gain reasonable, and—let’s face it—likely be more helpful in the delivery room than picturing yourself on a tropical beach…
If you didn’t exercise before your pregnancy, get your obstetrician’s okay before you start working out.
If you’re already a fitness buff, continue your routine as long as you feel up to it. However, there are a few activities you should avoid no matter how athletic you are: downhill skiing, contact sports, and scuba diving.
If you’re a fitness first-timer, try walking, swimming, yoga, aerobics, and/or light weight training.
Start out slow. Walking for a mile at a brisk pace three times a week will lay a strong foundation for more rigorous exercise, later in your pregnancy or afterward.
Take five minutes to warm up before you exercise, and five minutes to cool down after.
Stay hydrated. Drink plenty of water before, during, and after your workouts. Extra fluids are vital during pregnancy.
Support your newly voluptuous—and probably sore!—breasts with a good-fitting sports bra. Wear shoes designed for the activity you do.
Tone that tummy! Strong abs make for an easier delivery, and will bounce back more quickly post-partum.
After the first trimester, don’t do any exercise that requires lying on your back: You’ll put pressure on the vein that carries blood to your heart.
Strengthen your birthing muscles – yep, those – with Kegels. Simply squeeze and release as if you’re stopping and starting the flow of urine. Twenty reps five times a day is a good goal.
Don’t overstretch or make sudden moves. During pregnancy your ligaments and joints loosen up considerably, especially towards the end of your term, putting you at risk for injury. Don’t overstrain yourself.
Consider taking an exercise class that’s tailored for moms-to-be. Then you won’t have to think about whether what you’re doing is safe or not (as long as the instructor is qualified). And you’ll have other women around to motivate you.
Whatever you do, don’t overdo it. Stop any activity if you feel dizzy, short of breath, start having contractions or vaginal bleeding, or if your legs swell up.
A good way to make sure your aerobic workouts aren’t too intense: If you can talk while you’re working out, you’re fine.
Don’t feel guilty if you reach a point where you just can’t do it anymore—especially toward the end of your pregnancy. Go ahead and relax: That little baby is going to keep you on your toes soon enough.
Studies have shown that women who work out while pregnant gain less weight, lose postpartum pounds more quickly, have faster deliveries, and are less likely to need a c-section.
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Comments (3)
Also a green tea helps alot with balancing your health and loosing calories without exercise! Also see here for more advices on healthy food and exercises: http://goo.gl/Huczf
about 1 year ago by Daniela_R_Topic
walking along the seashore with my barefeet.. is the most thing I want to do as an exercise in my preggie moment...
22 weeks pregnant
http://www.pregnancyweeks.us/22-weeks-pregnant
about 1 year ago by Mitchelle_Perez
Here is a good guide about Pregnancy Exercise and Pregnancy Nutrition. Find out here: http://tinyurl.com/healthy-pregnancy-program
over 2 years ago by sexylife
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