| Now that you're pregnant, you want to do everything | | | | undue stress on yourself or your baby. |
| that's right for your baby. You've already made | | | | Non-weight-bearing exercises, such as swimming, |
| several changes in your lifestyle; you eat more | | | | water aerobics and cycling are excellent ways to start |
| nutritious foods and take prenatal vitamins. You've | | | | a new exercise program! If you already exercise, you |
| switched to diet soda (but just one per day), and have | | | | will probably be able to use your current regimen, with |
| cut out caffeine. Is there anything else you should do | | | | a few modifications to accommodate your pregnancy. |
| to keep yourself and your baby healthy? Yes! | | | | As your baby, and consequently, your body, grows, |
| Exercise! | | | | your center of balance shifts, and your posture will |
| Studies have shown that there are several physical | | | | adapt by changing. You should avoid exercises and |
| and emotional benefits enjoyed by women who | | | | playing sports in which there is a risk of falling, or hard |
| exercise, pregnant or not. For one, pregnant women | | | | impacts to the abdomen. That means skydiving is |
| who regularly exercised at least three times a week | | | | definitely out! |
| had more restful sleep, more energy during the day | | | | Drink plenty of fluids before and during exercise. Start |
| and took fewer day-time naps than their counterparts | | | | with relaxation and stretching before beginning |
| who didn't exercise while pregnant. The former group | | | | exercise. Be sure to not allow yourself to become |
| also experienced easier and shorter labors. | | | | overheated, breathless or fatigued. If you experience |
| Here is a list of other benefits proven by studies of | | | | dizziness, headaches, muscle weakness, nausea, chest |
| pregnant women who exercised on a daily basis:f | | | | pain, or contractions, stop exercising immediately! After |
| Aids in pregnancy weight controlf Easier post-partum | | | | your first trimester, avoid doing exercises while lying on |
| weight lossf Faster labors with less need for inductionf | | | | your back; it decrease blood flow to your uterus, and |
| Little need for pain-killing drugs and epiduralsf Ease of | | | | the weight of your baby may put pressure on your |
| common pregnancy discomforts, i.e. back pain, | | | | back, resulting in pack pain or strains. Just listen to your |
| constipation, leg swelling and varicose veinsf Better | | | | body; it will tell you when you need to slow down or |
| moods and less depression during and after | | | | stop exercising! When you've completed your exercise |
| pregnancy | | | | routine, "cool down" with some more stretches and |
| To get started on your pregnancy exercise plan, first, | | | | relaxation. With your muscles nice and supple, it feels |
| ask your doctor if you should exercise. Some women | | | | wonderful to just sit back and relax for a minute! |
| are at high-risk for miscarriage, and are often not | | | | Exercise, combined with a diet of plenty of fresh |
| allowed to exercise or only in a limited capacity. | | | | vegetables and fruits, a healthy balance of protein and |
| If your doctor agrees that exercise is OK for you, find | | | | complex carbohydrates, and water, water, water, puts |
| out what exercises that are safe for you. If you didn't | | | | you on a beneficial road leading to a quicker and |
| exercise before becoming pregnant, you need to start | | | | easier labor, and, at last, holding your new baby in your |
| slowly and graduate in small steps so as not to put | | | | arms! |