Safe Workouts during Pregnancy

Exercise has many benefits for pregnant women. It helps to keep your pregnancy weight gain within a healthy level. It makes you feel better by releasing endorphins, “feel-good” chemicals in the brain. It also boosts energy, relieves backache, helps prevent constipation, and lets you sleep better. If you’re wondering how to exercise safely during pregnancy, try one or more of the following:
Pregnant and Yoga

• Swimming raises your heart rate without putting any stress on your joints. It also gives you a feeling of weightlessness that can be very welcome in pregnancy.
• Water aerobics is a great way to get an aerobic workout without pounding the pavement or floor. Water aerobics classes are offered at many health clubs and YMCAs.
• Walking offers moderate aerobic conditioning. To make it fun, walk with a friend, and to keep it interesting, vary your route and distance. If it’s a hot day, walk in an air-conditioned mall. Make sure you wear supportive shoes.
• Stationary biking offers another good aerobic workout, without fear of taking a fall. To keep it interesting, listen to music that inspires you, whether it’s rock n’ roll or the theme song from “Rocky.”
• Yoga that’s designed for pregnant women helps relieve stress and pressure. You can buy an exercise video or DVD, or look for a class at a local fitness center or hospital.

Doctors say the exercises to avoid are weight training, exercises done on your back, such as sit-ups, and any bouncing or jarring workouts or sports, such as horseback riding. But before you start on any exercise program, be sure to discuss it with your doctor or other healthcare provider.

It’s important to listen to your body when you work out, and it’s doubly important when pregnant. Stop your workout if you feel any of the following:

-Shortness of breath
-Heart palpitations
-Dizziness
-Fatigue
-Nausea
-Pain in your back or pelvis

If you don’t feel better quickly, contact your health care provider.

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