Prenatal Exercise Program
|
Edwin H. Chapin |
Becoming fit during pregnancy requires safe, regular, sustained, moderate exercise - now is not the time to embark on a new sport or engage in strenuous workouts. Even if you have never exercised regularly before, you can safely begin a workout program during pregnancy. The safest and most productive activities during pregnancy (especially for the woman exercising for the first time) are swimming and walking. These exercises are best because they can usually be continued until almost the day of delivery, and they carry little risk of injury that would prevent further exercising. Talk with your doctor about how much exercise you can safely perform. Then all you need before beginning is a sound exercise program and appropriate clothing.
During pregnancy, exercise helps your body in two ways: It keeps your heart strong and your muscles in shape, and it relieves the basic discomforts of pregnancy: morning sickness, constipation, achy legs and backs. Studies show that the earlier in pregnancy a woman gets regular exercise, the more comfortable she is likely to feel throughout the nine months. Some evidence shows that regular exercise makes for shorter labor, too.
Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.
Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.