Before we even get into this, you should speak to your obstetrics/gynecologist first to let them know that you are going to start exercising, or that you are continuing to exercise while you are pregnant. The first trimester for every baby is extremely important, and this is the first 12 weeks of pregnancy. Make sure when you are exercising that your heart rate does not go above 140 beats per minute and make sure that you do not get to hot while exercising.
Let's start with a popular one: Kegel Exercises. It's not a cardiovascular exercise to say in the least, but a very crucial one. There are many benefits of these exercises including strengthened perineal muscles, control of your muscles during labor and delivery, as well as later, you will have minimal bladder leaks and minimal hemorrhoids. How great is that?
These lovely exercises are great because after you have that baby, if you continue to do them, it will help you get your bladder control back, it will help you heal more tightly (strengthening your pelvic floor muscles). You know what else, you can do them anywhere at anytime and nobody will know that you are exercising them! How cool is that?
Swimming is an excellent exercise to do when you are expecting. It is the safest exercise for an expecting woman. It keeps the weight off of your joints and helps them to relax. It also relieves the stress off of your aching back. It is a safe low cardiovascular exercise, you and the baby will love it! You can also go shopping for the perfect maternity swimsuit for you to look great in while you are having fun.
Walking is something that a lot of expecting women enjoy doing for a exercise. And, when you do have a schedule, you can continue this same schedule after the baby is born. Always check with your physician if you want to do anything extensive. Remember to wear comfortable clothing and footwear. Try to start slow, and then work your way up from there.
Biking is great, you sit on your bike and it supports you. If you have a fear of falling, try a stationary bike, one that does not move anywhere. Keep in mind that as your baby grows, you might have trouble with your balance so be extra careful.
Yoga: There are specially designed classes for expecting ladies and you can probably look them up at your local gym, or even a community center. Yoga especially has a great reputation for relieving stress all over your body and also takes the pressure off of a lot of your muscles, especially your back. Yoga is safe for you and your baby, but don't be to vigorous with the exercises. There is a lot of selection of maternity Yoga clothes out there, you just have to know where to shop.
A lot of women enjoy Pilates, especially the classes, because it is a great way to stretch and get in shape, as well as meet new people and build a support network. You should not lie on your back too much though, or over stretch. Always speak to your doctor if this is something new for you.
If you have been running previously or doing other high cardiovascular (heart rate) aerobics, it is okay to still do them, just at a lower key because you had done them before you were pregnant. Just inform your care provider that you are continuing with your previous routine.
When attending your gym, (if you have done often before you were expecting) please be careful about your heart rate, because it is dangerous for the baby if your heart rate is too high. If you have a question about anything, always ask. That's what your care provider is there for.
There are certain exercises that we should avoid when we are expecting. Unfortunately, if you love horseback riding, you do have to stop for the next nine months. It isn't safe for the baby, all that bouncing around in the saddle. Doctors don't recommend it. Skiing is another activity that we should not be doing, whether water or downhill. This is because if we fall, we can cause serious damage to our abdomen's as well as to the baby. Please stay away from any exercise that has a high risk of falling, and if you are not sure, just check with your care provider.
Things to remember:
1. Wear a great sports bra that will give you good support.
2. Wear comfortable clothes.
3. Shoes that fit and are comfortable are very important, especially when you are pregnant.
4. Keep hydrated.
5. Keep breathing, don't hold your breath.
6. Don't get your heart rate to high, you don't want to over exert yourself or have the baby's heart rate to high.
7. Stretching is very important, but do them sitting or standing, not lying on your back. Ab exercises like crunches or sit ups are not recommended, but there are alternatives. Check with your doctor first.
8. If you suspect that something is not right, and you have symptoms like vaginal bleeding, shortness of breath, nausea, dizziness or cramping, please stop what you are doing immediately. If these symptoms continue, or if you are unsure of what is going on, please contact your doctor, or go to emergency.
Always remember to be careful, but enjoy your exercising, and enjoy being pregnant. Time passes by way to fast.
Let's start with a popular one: Kegel Exercises. It's not a cardiovascular exercise to say in the least, but a very crucial one. There are many benefits of these exercises including strengthened perineal muscles, control of your muscles during labor and delivery, as well as later, you will have minimal bladder leaks and minimal hemorrhoids. How great is that?
These lovely exercises are great because after you have that baby, if you continue to do them, it will help you get your bladder control back, it will help you heal more tightly (strengthening your pelvic floor muscles). You know what else, you can do them anywhere at anytime and nobody will know that you are exercising them! How cool is that?
Swimming is an excellent exercise to do when you are expecting. It is the safest exercise for an expecting woman. It keeps the weight off of your joints and helps them to relax. It also relieves the stress off of your aching back. It is a safe low cardiovascular exercise, you and the baby will love it! You can also go shopping for the perfect maternity swimsuit for you to look great in while you are having fun.
Walking is something that a lot of expecting women enjoy doing for a exercise. And, when you do have a schedule, you can continue this same schedule after the baby is born. Always check with your physician if you want to do anything extensive. Remember to wear comfortable clothing and footwear. Try to start slow, and then work your way up from there.
Biking is great, you sit on your bike and it supports you. If you have a fear of falling, try a stationary bike, one that does not move anywhere. Keep in mind that as your baby grows, you might have trouble with your balance so be extra careful.
Yoga: There are specially designed classes for expecting ladies and you can probably look them up at your local gym, or even a community center. Yoga especially has a great reputation for relieving stress all over your body and also takes the pressure off of a lot of your muscles, especially your back. Yoga is safe for you and your baby, but don't be to vigorous with the exercises. There is a lot of selection of maternity Yoga clothes out there, you just have to know where to shop.
A lot of women enjoy Pilates, especially the classes, because it is a great way to stretch and get in shape, as well as meet new people and build a support network. You should not lie on your back too much though, or over stretch. Always speak to your doctor if this is something new for you.
If you have been running previously or doing other high cardiovascular (heart rate) aerobics, it is okay to still do them, just at a lower key because you had done them before you were pregnant. Just inform your care provider that you are continuing with your previous routine.
When attending your gym, (if you have done often before you were expecting) please be careful about your heart rate, because it is dangerous for the baby if your heart rate is too high. If you have a question about anything, always ask. That's what your care provider is there for.
There are certain exercises that we should avoid when we are expecting. Unfortunately, if you love horseback riding, you do have to stop for the next nine months. It isn't safe for the baby, all that bouncing around in the saddle. Doctors don't recommend it. Skiing is another activity that we should not be doing, whether water or downhill. This is because if we fall, we can cause serious damage to our abdomen's as well as to the baby. Please stay away from any exercise that has a high risk of falling, and if you are not sure, just check with your care provider.
Things to remember:
1. Wear a great sports bra that will give you good support.
2. Wear comfortable clothes.
3. Shoes that fit and are comfortable are very important, especially when you are pregnant.
4. Keep hydrated.
5. Keep breathing, don't hold your breath.
6. Don't get your heart rate to high, you don't want to over exert yourself or have the baby's heart rate to high.
7. Stretching is very important, but do them sitting or standing, not lying on your back. Ab exercises like crunches or sit ups are not recommended, but there are alternatives. Check with your doctor first.
8. If you suspect that something is not right, and you have symptoms like vaginal bleeding, shortness of breath, nausea, dizziness or cramping, please stop what you are doing immediately. If these symptoms continue, or if you are unsure of what is going on, please contact your doctor, or go to emergency.
Always remember to be careful, but enjoy your exercising, and enjoy being pregnant. Time passes by way to fast.
About the Author:
About The Author: Anna Snyder is a young mother of 3 who has a growing interest in pregnancy and maternity field. For great maternity and nursing clothes, check out her site My Maternity Clothing to find a great selection, everything you need for pregnancy and beyond.
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