728x90
my iParenting
From Our Sponsors
e-newsletters
Sign up to receive our free weekly e-newsletters

new terms of use
new privacy policy
award-winning products
The iParenting Media Awards program helps parents find the best products for their families.
Home › Articles › Exercise in Pregnancy › Exercise During Pregnancy

Exercise During Pregnancy

What Is Safe?

By Christy Stevenson, Fitness Expert

Pages:  1  2  3  4  

It's important to stay hydrated. I noticed that leg cramps haunted my sleep when I didn't drink enough water during the day. It's recommended that you drink 8 ounces of water before, during and after working out, a total of 24 ounces to compensate for lost fluids. That seems like a lot, especially if you already have to empty your bladder every 10 minutes, but it really helps prevent leg cramps, overheating and swelling.

Use Common Sense

As your pregnancy comes to an end, modify your workouts to get progressively easier on your body. If your routine was jogging, you should slow down to walking. If you worked out using a step bench, take away the risers. If you're accustomed to aerobics, slow down the music tempo and eliminate jumpy moves. If you were kickboxing, lower your kick height. If you make appropriate changes, you need not eliminate your workout altogether.

Women who have not exercised prior to pregnancy should discuss an exercise program with their physician. Pregnancy is not the time to begin something extremely new to your body or to set world records in your area of fitness. Dangerous sports, of course, should be completely avoided.

You should use common sense when deciding which activities are safe. Above all, listen to your own body, and if you're still worried, discuss your concerns with your doctor. Die-hard exercisers may disagree, but it's not the end of the world if you have to cut out your workout routine for a short period of time. The most important outcome of your pregnancy, after all, is a healthy baby and mother.

Walking: A Good Start

If you haven't exercised prior to pregnancy, most physicians will prescribe a walking workout. Walking is something we all know how to do and is an effective exercise. Here are some basic tips for getting started:

  • Dress comfortably and wear supportive walking shoes.
  • Map out a route that is smooth-surfaced and safe if walking outdoors; have an indoor alternative for foul weather, such as an indoor track or even the mall.
  • Walk at a pace that gradually elevates your heart rate.
  • Think of pressing your weight into your heels as you walk and try to extend your stride. Think of rolling from the heel to the ball of the foot with each step.
  • Pull your shoulders back and stand tall, lifting up through the rib cage and tightening your abdominals.
  • Visualize the muscles you're working, from the inner thighs to the glutes to the hamstrings. Your walking workout will be much more effective when you focus on the muscles.
  • Pump your arms while you walk rather than letting them hang limply.
  • Walk with a friend or your favorite music – anything to make it more enjoyable.
  • Walk for at least 20 minutes to improve cardiovascular endurance.
  • Cool down by slowing down your pace for the last few minutes of your walk.
  • End with a good stretch of your calves, hamstrings, quadriceps, inner thighs and glutes.


Pages:  1  2  3  4  

Want to see more?

Comments

There are no comments for this article yet.Be the first to add a comment.

Post As:
Enter your comment below:
Title
Comment Text
CAPTCHA
Please note that any comments submitted become the property of Disney Family / iParenting and can be edited and posted at our discrection.