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Preconception Exercise


We all need exercise to keep us fit and healthy, and even to prevent certain problems like heart disease and stroke. When you're trying to conceive, exercise can help your body prepare for pregnancy, and even up your chances of getting pregnant.

Some of the benefits you might see from preconception exercise are reduced weight gain, and maintenance of your ideal weight. If you're underweight or overweight, it can be difficult to conceive. Also, you may have improved sleep patterns and mood, which is good for your emotional well being.

Before you begin any preconception exercise plan, you should talk to your physician about the fitness routine that's right for you. The fitness level you're at while trying to conceive is your best guide to what your body can handle. If you rarely exercise and are out of shape, don't start with an intense regimen of cardio and weight training in the hopes of getting fit fast. Start slowly even five or ten minutes per day of stretching, walking or jogging.

Consistency is best when it comes to preconception exercise. Work up slowly with the goal of exercising three times each week, for 30 minutes each time. Don't forget to warm up your body with gentle stretching before you start, and once you're finished take a five or ten minute cool down period so your heart rate and breathing can return to normal.

Use your head when you're exercising avoid working out in humid weather, and drink plenty of fluids before you start exercising, through your workout, and after. If your body temperature is elevated for prolonged periods during your first few weeks of pregnancy, it can cause serious fetal problems. You may not even know you're pregnant when the risk of complications is highest.

Your body will tell you if it's had enough. Stop exercising if you feel nauseous or dizzy at any point. If at any time you experience vaginal cramping or bleeding, call your doctor immediately.

Here are some great preconception exercises that will get your body ready for baby:

  • Walking you can adjust the speed depending on your fitness level
  • Kegels these exercises will tighten your pelvic floor muscles and should be continued throughout pregnancy
  • Jogging if you're a regular exerciser, jogging is excellent for your heart
  • Aerobics choose a low impact aerobics class and get moving
  • Swimming you can tone your body, and when you're pregnant, the weightless sensation can be relaxing and easy on joints and muscles
 


 
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