| Should you exercise during pregnancy? The | | | | with a few caveats. Here are some no-no's: Don't hold |
| unequivocal answer is: YES! Exercise will help your | | | | your breath (perform the Valsalva maneuver.) Avoid |
| body (and your mind, and your emotions) manage | | | | any activity that involves extensive jumping, skipping, |
| more effectively the stresses of being pregnant. | | | | hopping, running or bouncing (unless you were already |
| Exercise will make labor easier on your body. Exercise | | | | running before, then you will want to minimize the |
| will speed up post-partum recovery. And, most | | | | intensity) as well as contact sports, or sports that |
| important of all, exercise will increase the health of | | | | include a risk of falling, deep knee bends, full sit-ups, |
| your baby, during the entire perinatal process. A | | | | double leg-lifts and straight leg toe-touches, high |
| healthy mother means a healthy baby. | | | | intensity interval training, and exercising in hot, humid |
| There is one key thing to remember about exercise | | | | weather. Core body temperature is a concern, so you |
| during pregnancy: Listen. Listen to your doctor, first of | | | | will want to be careful of the intensity of your exercise: |
| all, especially if you have a pre-existing health condition | | | | Keep your heart rate under 140 bpm. Don't exercise |
| like asthma, heart disease or diabetes. The American | | | | while lying on your back. |
| College of Obstetrics and Gynecology suggests at | | | | Now, having given you all those "don'ts" here are some |
| least 30 minutes of moderate exercising on most days | | | | "dos" for exercise during pregnancy. Do practice |
| during your pregnancy. Ideally, it would be all days. But | | | | moderate aerobic activity daily, even if you haven't |
| your doctor will know if pregnancy related conditions, | | | | been exercising prior to pregnancy. Walking, running (if |
| like an incompetent cervix, or a history of premature | | | | you are already doing that) and swimming, as well as |
| births or miscarriage, should inform your choices of | | | | stationary cycling, dance and yoga are all |
| activity. | | | | recommended. Bicycling is OK in the first trimester, and |
| Secondly, listen to yourself. Pregnancy is a time of | | | | many women swear by swimming as their bodies |
| dramatic changes for your body, and it will tell you | | | | become more ungainly during the third trimester. Your |
| what is working for it, and what is not. Activities you | | | | doctor or birthing coach will probably also recommend |
| may enjoy during the first trimester may be | | | | Kegel exercises, the pelvic tilt or "angry cat", squat and |
| uncomfortable, or even dangerous, later in the | | | | tailor poses, which help prepare the birthing muscles. |
| pregnancy. | | | | Regular, moderate exercise will help make pregnancy |
| What is the best way to exercise during pregnancy? If | | | | more comfortable, shorten labor and may reduce the |
| you have been exercising regularly prior to becoming | | | | need for obstetric interventions. |
| pregnant, most doctors will encourage you to continue, | | | | |