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"Tips for Safe Exercise in Pregnancy"

By Clint Howard

Beginning an exercise program before pregnancy and continuing throughout and after the pregnancy is one of the best things you can do for your pregnancy. The benefits of a cardiovascular and strength training program for expectant women are numerous. Regular exercise with or without pregnancy offers the same benefits, but some are especially important in pregnancy.

Exercise, including cardiovascular exercise and strength training, can help in pregnancy with decreasing the following; back pain, constipation, incidence of depression and post-partum depression, fatigue, nausea, swelling, risk of gestational diabetes, risk of blood clots and the risk of preeclampsia (high blood pressure). Exercise can also help increase circulation, prevent excessive weight gain, and improve posture throughout the pregnancy. While you should not start a rigorous exercise program or veg on the couch for nine months, there is no evidence to suggest that you stop exercising during pregnancy.

It is best to begin exercising before conceiving, but whether you have been exercising prior to conception or not, it is recommended to discuss all exercise programs with your physician when you first become pregnant. Even if you have never exercised before, it is not too late to start after you are pregnant. The exercises will just need to be light and walking is a great aerobic exercise. You are more likely to sweat while you are pregnant, so it is imperative that you dress in comfortable clothes, preferably layers, so you do not get overheated.

Make sure to eat a light snack 30 minutes to one hour before exercising. After exercise, you may get hungry quickly so have a snack prepared to eat after your workout in case hunger strikes fast. It is also more important than ever to make sure you have appropriate shoes and a supportive sports bra for your workout. The hormones of pregnancy make your joints and ligaments more relaxed and vulnerable to sprains or strains, so use extra caution and warm-up and cool-down along with stretching at every workout.

It is very important to listen to your body closely when exercising while pregnant. Make sure to slow down or stop completely if you feel dizzy, or out of breath. Even though exercise is extremely beneficial, you need to be flexible in the level of exercise you do. You may have to decrease the level of exercise you were doing before pregnancy. Be prepared to adapt and modify your program according to your body.

Make sure to get enough rest throughout the entire pregnancy. Exercise should be balanced with adequate sleep. Of course, it is very important that you eat a nutritious and well balanced diet throughout pregnancy, but it is critical that you let you appetite guide you throughout your exercise program. Make sure that you do not deprive yourself and the baby of the nutrients you need. As mentioned earlier, avoid any strenuous intense workouts. Save these for after the baby comes.

The Rating of Perceived Exertion (RPE), developed by a Swedish physiologist named Borg, allows you to rate you own activity level on a scale from 6 to 20. A 6 or 7 would be considered very, very light workouts and a 19-20 would be a very, very hard workout. It is recommended to stay around 12-14, or somewhat hard while exercising.

Depending on age, a 25-35 year old woman should aim to keep the heart rate below 140 beats per minute (bpm). It is an excellent idea to wear a heart rate monitor around your chest to monitor your heart rate. However, your resting heart rate can also be higher than normal during pregnancy, so if you feel that while you are exercising with a heart rate of 140 bpm and you are still doing a very easy workout, you may want to talk to your health care provider about letting your heart rate increase during exercise.

There are numerous exercises that are recommended during pregnancy, and there are a few that are not recommended. Almost any exercise is OK to continue as long as it is in moderation. After 12 weeks, it is best to avoid doing any exercise in a supine position, or laying on you back as it can cause dizziness and it is always best to avoid lying on your stomach. It is best to avoid activities like horseback riding, mountain biking, and skiing (water and snow). It is also best to avoid exercising outside in very hot or humid conditions.

Hot tubs, saunas, and whirlpools should also be avoided. Just remember to recognize any warning signs and then adjust your workout accordingly or stop if needed. If you experience any of the following symptoms stop exercising immediately; increased uterine contractions, decreased fetal movements, vaginal bleeding, leaking of amniotic fluid, dizziness, faintness, shortness of breath, palpitations, persistent nausea or vomiting, back or hip pain, or difficulty walking.

Cardiovascular exercises such as walking, jogging, cycling (preferably on a stationary bike), using the elliptical machine, using the stair stepper, or swimming are excellent exercises to continue while pregnant. Cardiovascular exercise is an excellent warm up for strength training. Weight training is an excellent way to keep your posture, prevent back pain, as well as build the muscles you will need to carry a baby around.

With strength training, it is important to perform each exercise slowly and with control, and not to use weights that are too heavy. Pay attention to other people around you and watch out for flying weights. It you are not familiar with lifting weights and would like to start, a personal trainer would be of enormous benefit to ensure you are doing proper exercises with proper form.

A personal trainer may be more important than ever to utilize while you are pregnant. As your pregnancy progresses, you may need to switch to lighter weights and easier exercises. Just remember you are strength training to maintain tone and overall fitness and not to resculpt your body so listen closely to what you body is saying.

About the Author:

Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com