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Go Cardio!
Get the Heart Pumping during Pregnancy
By Charlene Torkelson, Fitness Expert
In addition to walking, some find that other activities incorporating walking are enjoyable. These might include stair climbing or golfing – without the cart of course. Another option is joining a dance class – ballroom and Latin dancing are currently very popular. Tap dancing is another form of dance that provides a great cardio workout. Or use machines such as cycling machines or rowing machines at home or in a club.
A very comfortable cardio exercise for pregnant women is swimming. Swimming and water aerobics provide excellent cardio fitness programs, and the water tends to make weight gain less evident. The body feels buoyant, lighter and easier to move. The warmth of the water is also very soothing. Remember, however, to avoid the hotter water of a whirlpool when pregnant.
Most fitness experts recommend a 20- to 30-minute cardio workout to provide the fullest benefits. The new Surgeon General's report on fitness has been amended to recommend one hour of walking at a speed of 4 miles per hour. However, shorter times of 10-minute segments with breaks in between also provide the body with an excellent workout.
When you consider what exercise will work for you, remember that a little exercise is always better than no exercise. Consistency is always the answer. If you only do one cardio workout a month, you will not notice any physical benefits except a few days of stiff, sore muscles. But shorter workouts every day or every other day will provide the results you desire – which is, of course, a healthier body and easier pregnancy.
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