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Pregnancy Exercise

Pregnancy Exercise

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Exercise during your pregnancy is beneficial in a number of ways: it helps tight muscles relax, gives you more energy, and improves circulation, heart and lung function. It can even help with pregnancy-related symptoms like swelling and constipation, and you might notice that you sleep more soundly after exercise.

Although exercise is an important part of a healthy pregnancy, there are some precautions to take to avoid injuring yourself or harming your baby. Always ask your doctor before you start any exercise program, as a lot of how much you should exercise during pregnancy depends on how physically active you were before. A doctor can help you decide on a safe level of exercise.

Take care to avoid overheating while exercising. Don't go for a long walk on a sweltering hot day, and use a fan or air conditioner when you are exercising to stay cool.  Don't forget to drink water during and after your workout to keep your fluid levels high. When you do exercise, keep your heart rate under 150 bpm.

Avoid high impact aerobics, or exercises where you are jumping or bouncing. Stick to low impact aerobics, or try water aerobics to increase flexibility. It's also recommended that you don't do any exercises on your back after 19 weeks of pregnancy. Do exercises that can be done on your side, or while seated or standing.

Sit ups should be stopped as soon as you find out you're pregnant. Abdominal bracing exercises are an alternative, and are done by tightening the muscles in the stomach and sides while keeping the spine still. This way, you can effectively tighten muscles without the strain of stomach crunches. These may also help with backaches during pregnancy.

Pelvic floor exercises are very important during and after pregnancy. They assist with the steadily increasing weight of the baby, and help vaginal muscles return to their natural state after delivery. These exercises are done by tightening the muscles of your vagina, holding and releasing them. Ask your doctor about the frequency at which they should be done.

A pregnancy exercise class is a great way to stay in shape and ease pregnancy symptoms. The class exercises will be tailored to moms-to-be, and you can also meet other mothers for support and socializing. Your local community center or gym probably offers pregnancy exercise classes – find out which one is right for you.

If you experience prolonged nausea, dizziness, or have pain during or after a workout, see your doctor right away. Vaginal bleeding or leaking can also be signs of a miscarriage or premature labor, so call your physician right away or go to the emergency room if this happens while exercising. With a cautious exercise plan, you can keep healthy and fit during your pregnancy throughout each trimester.

 


 
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