Tips for Exercising During Pregnancy
Most women are able to exercise during pregnancy as long as they do so carefully. Mild exercises that vary depending on how far along you are can help you maintain a healthy circulatory system, strengthen and tone pelvic muscles, and help you avoid mood swings. The endorphins released during exercise can improve your mood. Working out the various muscles improves your posture and prevents back pain from occurring. Stretching regularly helps your joints move fluidly. Another benefit of exercise during pregnancy is you will sleep better and have less nervous energy.
Swimming is good for your cardiovascular system and strengthens your back and legs. This exercise takes the weight off your back and legs, helping you feel great as you get further along in your pregnancy. Swimming is good for your endocrine system and also lets you work on joint flexibility in a low-impact manner. It is good for your knees and other joints bearing the weight of your pregnancy. You can also practice breathing exercises while walking in the pool.
Spinning is a good form of exercising during pregnancy if you are careful not to overdo it. You get the benefit of improving your cardiovascular health while strengthening your stomach and pelvis muscles. Your legs get a great workout, helping you to avoid falling. Spinning also works the muscles you use when you deliver your baby. You can usually do up to 10 minutes on a stationary bike but you should stop sooner if you feel dizzy, feel any pain, or see any bleeding or fluid loss.
Kegel exercises help strengthen your pelvic muscles that you use when delivering your baby. The muscles you want to work are the ones that you would use to stop urinating. Practice squeezing the muscles then releasing them. Don't tense your stomach or legs while doing this so you focus only on the muscles you want to work. Keep breathing normally while you do these exercises.
You should always talk to your doctor about exercising during pregnancy before you start or continue an exercise program. Make sure your doctor takes the time to answer any questions you may have about exercising during pregnancy safely. If at any time while exercising during pregnancy you feel faint, your heart races, or your back hurts, you should stop right away. Remember, exercising during pregnancy is about keeping your body and mind in shape, not about losing weight.
