Most pregnant women can and should follow some sort of exercise program. With their doctor's approval and direction, a moderate exercise program during pregnancy can help a woman feel better and will almost certainly help prevent excessive weight gain.
Fitness programs for pregnant women are designed to help a woman build stamina for the delivery room. Besides strengthening muscles, the increased oxygen to the internal organs will definitely be appreciated during delivery. Just imagine how your heart and lungs will thank you during labor! It is also known that increased blood flow during exercise affects the brain's activity, as well. You will be more alert and have a sense of well-being as your brain takes in all that healthy oxygen you're providing it during your fitness routine. All this is essential to a healthy body and mind during the delivery, recovery, and for a long time after.
Postpartum depression is a fear that many pregnant women share. Physical exercise, paired with an active involvement with other women, can help lessen the severity and fear that surrounds this sort of depression. A good exercise program will increase oxygen to the brain which will result in increased alertness, improved cognitive thought, and an overall feeling of well being. Choosing an exercise program that keeps you in touch with other pregnant women is a great way to watch out for each other and calm this particular fear.
Start thinking about what sort of fitness program you would like to do. Now, call your doctor and set up an appointment, because you won't start any exercise program without consulting your doctor first. Once you get the "okay" choose an exercise program or two that you think you'll like, and begin. The following are a few suggestions and guidelines:
Walking - With a good pair of walking shoes and comfortable clothing, a simple 30 minute walk can do wonders for your body, mind, and soul. Be sure to walk in a well lit area where the surface is smooth and even. Some pregnant women prefer walking early mornings in a mall or at a school track. Walk with someone or in a public place in case you need to ask for help.
Take A Swim - Even if you don't consider yourself a good swimmer, being in a pool of water is believed to be one of the least stressful exercise programs for pregnant women. The whole gravity thing disappears while you're in the water, leaving you free to stretch and strengthen without the burden of the weight on your joints, hips, back, or bladder. You can do regular exercises with special pool dumbbells or you can just use the resistance provided by the water for your leg lifts and bicep curls. Or, you can just swim gently through the water getting the exercise you need as you perfect your swimming strokes.
Low Impact Exercises - Fitness programs that feature low or no impact exercises can be just what you're looking for. Programs like Pilates often use moves that are perfect for a pregnant woman. Of course, Yoga has been used for centuries to help keep a pregnant woman fit and flexible. Look for sources like videos and books that feature specific programs designed for pregnant women and give those a try first. Be sure to ask your doctor if this type of exercise program is appropriate for you.
Sports As Exercise - There are some sports that may be acceptable with your doctor's permission. Fishing, for instance, may be safe, and golf, perhaps. But, the sports that rely on a fast pitch, or running, blocking, or tackling, should be avoided. Don't even think about walking onto a racquetball court or tennis court. You can warm the bench at the next baseball game. You've got someone relying on a safe ride for the next few months. Once the baby has arrived safely, then you can suit up. Until then, enjoy your favorite fast pitch baseball game from the bleachers.
After you've gotten the go ahead from your doctor, then it's time to choose a few exercise programs. You'll want to consider a couple different ones because, like anyone, you'll get bored if you do the same routine for too long. Mix up your program a little so you don't lose interest. You may want to walk one day then swim the next. Also, your ability to move around will change as the time to deliver draws closer. Switching to a no impact program may keep you moving during those last months.
Exercise not only builds stamina, strengthens, and increases flexibility, but it feeds your mind some much needed oxygen which in turn reduces stress and provides that wonderful state of well-being. Your child deserves a healthy mother, both physically and emotionally. Give your doctor a call today and set up an appointment to discuss your fitness program. Then, pick out a couple exercises to begin with and get started. You and your baby both deserve the best fitness possible!
Fitness programs for pregnant women are designed to help a woman build stamina for the delivery room. Besides strengthening muscles, the increased oxygen to the internal organs will definitely be appreciated during delivery. Just imagine how your heart and lungs will thank you during labor! It is also known that increased blood flow during exercise affects the brain's activity, as well. You will be more alert and have a sense of well-being as your brain takes in all that healthy oxygen you're providing it during your fitness routine. All this is essential to a healthy body and mind during the delivery, recovery, and for a long time after.
Postpartum depression is a fear that many pregnant women share. Physical exercise, paired with an active involvement with other women, can help lessen the severity and fear that surrounds this sort of depression. A good exercise program will increase oxygen to the brain which will result in increased alertness, improved cognitive thought, and an overall feeling of well being. Choosing an exercise program that keeps you in touch with other pregnant women is a great way to watch out for each other and calm this particular fear.
Start thinking about what sort of fitness program you would like to do. Now, call your doctor and set up an appointment, because you won't start any exercise program without consulting your doctor first. Once you get the "okay" choose an exercise program or two that you think you'll like, and begin. The following are a few suggestions and guidelines:
Walking - With a good pair of walking shoes and comfortable clothing, a simple 30 minute walk can do wonders for your body, mind, and soul. Be sure to walk in a well lit area where the surface is smooth and even. Some pregnant women prefer walking early mornings in a mall or at a school track. Walk with someone or in a public place in case you need to ask for help.
Take A Swim - Even if you don't consider yourself a good swimmer, being in a pool of water is believed to be one of the least stressful exercise programs for pregnant women. The whole gravity thing disappears while you're in the water, leaving you free to stretch and strengthen without the burden of the weight on your joints, hips, back, or bladder. You can do regular exercises with special pool dumbbells or you can just use the resistance provided by the water for your leg lifts and bicep curls. Or, you can just swim gently through the water getting the exercise you need as you perfect your swimming strokes.
Low Impact Exercises - Fitness programs that feature low or no impact exercises can be just what you're looking for. Programs like Pilates often use moves that are perfect for a pregnant woman. Of course, Yoga has been used for centuries to help keep a pregnant woman fit and flexible. Look for sources like videos and books that feature specific programs designed for pregnant women and give those a try first. Be sure to ask your doctor if this type of exercise program is appropriate for you.
Sports As Exercise - There are some sports that may be acceptable with your doctor's permission. Fishing, for instance, may be safe, and golf, perhaps. But, the sports that rely on a fast pitch, or running, blocking, or tackling, should be avoided. Don't even think about walking onto a racquetball court or tennis court. You can warm the bench at the next baseball game. You've got someone relying on a safe ride for the next few months. Once the baby has arrived safely, then you can suit up. Until then, enjoy your favorite fast pitch baseball game from the bleachers.
After you've gotten the go ahead from your doctor, then it's time to choose a few exercise programs. You'll want to consider a couple different ones because, like anyone, you'll get bored if you do the same routine for too long. Mix up your program a little so you don't lose interest. You may want to walk one day then swim the next. Also, your ability to move around will change as the time to deliver draws closer. Switching to a no impact program may keep you moving during those last months.
Exercise not only builds stamina, strengthens, and increases flexibility, but it feeds your mind some much needed oxygen which in turn reduces stress and provides that wonderful state of well-being. Your child deserves a healthy mother, both physically and emotionally. Give your doctor a call today and set up an appointment to discuss your fitness program. Then, pick out a couple exercises to begin with and get started. You and your baby both deserve the best fitness possible!
About the Author:
Tina Titas is a columnist for FunExerciseVideos.com. For the latest in pregnancy fitness, visit us and you'll find pregnancy exercise dvds at a great price. Get fit and have fun - what a great combination!
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