16 Feb Pregnancy exercise tips: do’s and dont’s

For women who are fortunate enough to have a healthy pregnancy, most doctors highly recommend at least doing light workouts during much of the nine-month term.
Women will understandably see a decrease from their normal endurance levels at times during the pregnancy and should work closely with their doctor to set up a safe exercise program. If you are truly serious about being in the best shape possible before, during and after the delivery, make exercising a priority of the day, not something you try to fit in if possible.
Above all else, though, women are urged to listen to their body and stop exercising that day if they are not feeling well.
Here are some specific pregnancy workout tips to consider:

What exercises should pregnant women do?
For women with a healthy pregnancy, there are many options. After consulting with a doctor you can likely pick many of the activities you already enjoy.
* Swimming, water aerobics, yoga, biking, walking and, in many cases, even jogging (early on) are great to do.
* Getting in the swimming pool is especially recommended both before and after the delivery because the buoyancy of the water allows you to move around freely, while avoiding jarring your body.
* Walking is also highly recommended, both outside or inside on a treadmill.
* Also, many types of light strength training workouts are acceptable, but talk with a doctor first.

What are some benefits to exercise during pregnancy?
* Exercise will help you feel better mentally and physically in many cases, increasing a sense of control during a time of many changes for the body and boosting energy levels.
* Exercise releases natural endorphins that make us feel good.
In the case of pregnant women, exercise can even help relieve backaches by toning muscles and therefore improving/helping with posture.
* Help constipation by increasing movement in the digestive tract
* Even help sleep better, by working out some of the daily stresses.
* Most importantly, help better prepare the body for birth by improving endurance and strength.

When to stop exercising
* Remember that if you can’t carry on a conversation while exercising, many doctors say that is too strenuous for you during pregnancy.
* Be especially careful to keep your balance. Some women are dizzy early on in pregnancy and as the baby really grows in the third trimester the center of gravity can throw off a woman’s step as well.
* It can also be harder to breathe, so stop if you feel: overly fatigued, dizziness, heart palpitations and/or shortness of breath.
* In warm-weather cities, avoid working out during the hottest time of the day.

Chances are you will be monitored closely by a doctor during pregnancy. Don’t forget to ask a lot of questions during this time about exercise. It’s one of the best things an expectant mother can do for herself – and the new baby on the way.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com