Exercises for Pregnant Women

If you're pregnant, or trying to become pregnant, you may be concerned that once you're carrying around an extra pound or ten in your uterus, you may have trouble keeping your girlish figure. In times gone by, "exercises for pregnant women" would not have been a phrase - pregnant ladies got to tell their work out schedule, "I'll see you in nine months!"  But these days, the U.S. Department of Health and Human Services recommends that healthy pregnant women get at least 2 1/2 hours of aerobic exercise every week.  Thats about half an hour of moderate aerobic exercise almost every day!  Why exercise? Exercises for pregnant women can help prevent gestational diabetes, strengthen muscles used in child birth, build stamina, and keep stress at bay. Sounds good to me!

Now before you break out the bench press, be warned, there are measures you want to take to protect the baby. First, DO NOT EXERCISE if you're carrying twins, triplets, etc, if you have heart or lung disease, a weak cervix, preterm labor, frequent bleeding during months 4-9, Placenta Previa (very low implantation), or hypertension.  Doing even normal exercises for pregnant women with any of these complications can pose a danger to the baby. Consult your doctor before starting any work out program, whether you know you have one of these conditions or not, just to be on the safe side.

Also, it might be a good idea to read up on these Warning Signs to Stop Exercising from March of Dimes.  If you exhibit any of these symptoms, stop exercising and consult your health care professional immediately.

Recommended exercises for pregnant women include brisk walking, yoga, swimming, jogging or dancing.  These exercises elevate the heart rate and are relatively low impact.  If you need a program to keep you motivated, consider finding a local aerobics or yoga class specifically designed for pregnant women, or if you want to work out at home, consider a Prenatal Yoga DVD.

Avoid sports and activity in which you might get hit in the belly, or that require you to lay on your back, as this restricts blood flow to the uterus. Never scuba dive, your baby's new circulatory system can be affected by "the bends" easier than you can. Stick to safer, aerobic exercises for pregnant women, rather than going out and joining a contact sports team.

Lastly, remember that even exercises for pregnant women should be fun: choose activities that appeal to you and if you're out of shape, build up to higher fitness levels gradually.  Get your heart rate up, but don't over do it!

PS, Here's one last helpful hint to keep you healthy and fit: the USDA has nutrition tools for pregnant and nursing women. Check it out!