Exercising Together During Pregnancy

Experiencing pregnancy and parenthood is an incredible experience for mothers and it includes an all-encompassing focus on doing everything possible to ensure a healthy baby. Often partners of pregnant women feel left out of the experience and unsure of how to best support and be part of their pregnancy. The woman is going through all the changes and quite naturally she is the focus of everyone's concern and interest. This can cause the partner to feel detached and uneasy about voicing his own concerns and needs.

One of the best ways to make pregnancy a joint effort is to find ways to make couples feel they are working together to ensure that they have a healthy baby. Partners can be more involved with the pregnancy by attending health care provider visits and asking any questions that they may have during the appointment. Couples can join birthing class to help prepare both for the labor delivery and first weeks of parenthood.

A great way for couples to get closer and at the same time improve their health is by exercising together. It's a perfect way to encourage each other to include fitness, and it can provide the incentive for a pregnant woman to keep fit during the span of her pregnancy and beyond. Although the non-pregnant partner may need to modify their usual fitness program to make sure that their exercise is safe for pregnancy, it is a great way for a couple to bond and provide support to each other.

Walking is one of the best ways for couples to exercise together. It is an ideal time for couples to talk about how they are adapting to the changes of pregnancy and how they can best support each other during this transitional time in their relationship. In order to keep this activity safe and effective for pregnancy it is important for the partner to keep the following points in mind:

• Think about her current fitness level when setting the distance for your walks. If she hasn't been exercising, start with a 15- to 30-minute gentle walk and increase the time slowly depending on how she is feeling during and after each walk.
• Avoid exercising during hot and humid weather. Schedule your walks early or late in the day during the summer months to avoid the hottest part of the day.
• Bring water and snacks on your walk and drink often. Pregnant women need at least eight to 10 glasses of water each day. She may need more if she's exercising, or if the weather is warm.
• Let her set the pace and allow for rest stops if needed. Set up a route with some gentle hills and shady spots to rest.
• If she becomes out of breath, you are walking too fast. Slow down the pace and rest more often.
• Make sure to apply sunscreen, wear proper athletic footwear and dress for the weather.

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