| It's something that worries many women when they | | | | exercise.o Exercise safely. This doesn't mean you |
| become pregnant: How much weight will they put on, | | | | should exercise less, but it does mean you should |
| and will it be difficult to keep themselves in good | | | | always be conscious of your body's limitations. Also, |
| physical shape? The good news is that there are | | | | only begin an exercise program after discussing it with |
| ways to stay fit during pregnancy. Keep in mind these | | | | your physician / OB. Once you have their go-ahead, |
| few facts:o During pregnancy, don't over-exert | | | | update them regularly on your progress. Let them |
| yourself and try to reach an unrealistic goal. Instead, | | | | know if you're feeling any fatigue or pain as you're |
| this is the time to try to maintain a reasonable fitness | | | | exercising.o Consider the benefits of choosing |
| level--but with some modifications.o Add variety into | | | | exercises that you can do with a partner (such as a |
| your workout routine. Maybe instead some of the | | | | spouse or friend). This will help you stay motivated, and |
| more strenuous exercises you are accustomed to, | | | | also help you enjoy it moreo By no means should you |
| you should instead incorporate a few low-impact | | | | engage in exercises where the is a danger of you |
| activities like yoga.o Understand that there are limits | | | | falling, being hit in the stomach, or losing your balance. If |
| you will face during pregnancy that you wouldn't | | | | any of these things happen, you could put the |
| otherwise. During any exercise, you ought to be able | | | | pregnancy at risk.o Start your workouts in short |
| to carry on a normal conversation with another person. | | | | sessions. If you push yourself too quickly, you might |
| If you can't, you're probably pushing your heart too | | | | experience muscle soreness or exhaustion. At first, |
| much. The heart rate should never go higher than 140 | | | | you should limit exercise sessions to no more than 15 |
| during pregnancy (unless, of course, your OB tells you | | | | minutes. As you feel comfortable with 15 minutes, you |
| otherwise).o Talk with your doctor and other medical | | | | can add on a few minutes at a time.o Some good |
| professionals. Find out what kind of exercise regime | | | | activities you might consider trying include walking, |
| they would recommend for you during pregnancy.o To | | | | swimming, stair-climbing, aquatic classes, or stationary |
| benefit from your exercise program, you should plan to | | | | cycling.o Once you have delivered your baby, you can |
| wok-out a minimum of twice a week. And during | | | | return to a goal of losing weight. Even then, however, |
| every workout session, keep moving--but again, | | | | you must pace yourself. It is unrealistic to expect that |
| without exerting yourself too much. Keep your | | | | you will lose all of the pregnancy weight in the matter |
| workout program going throughout the entire | | | | of a couple of weeks. It is also unrealistic to expect |
| pregnancy.o Don't try to lose weight. During pregnancy, | | | | that you will immediately be able to return to a |
| this is not your goal. Your goal is to just maintain overall | | | | high-intensity workout. Instead, add a few elements |
| fitness.o Drink plenty of water. This means before, the | | | | and a few reps to your current exercises, gradually |
| workout, during the workout, and after the workout. It's | | | | increasing the intensity over a period of weeks. |
| a good idea to keep a water bottle with you as you | | | | |