4. Walking for Health
Walking can be a great
low-impact aerobic activity during pregnancy. It is an exercise that is
safe, easy to do, and inexpensive. If the weather is less than optimal,
you can try a treadmill or roam around your local shopping mall. You
can vary the pace, add moderate hills, and add distance when you need
too. As with any exercise, you should start slow and increase your pace
and distance as you feel you can. You can add a warmup by walking
slowly for the first five minutes and add a cool-down by using five
minutes at the end to gradually decrease your pace.
Follow some of these tips for an effective walking program:
• Watch your posture as you walk. Stand up straight, lead with your chest, and use your abdominal muscles to support your back.
• Look ahead at the ground a few steps ahead of you and not straight down, which can strain your neck and spoil your posture.
• Get your arms moving to give
your walk an extra cardiovascular kick. Move your arms from the
shoulders, and don’t swing them higher than your chest or across your
body’s midpoint.
• Take small strides. Long ones
can hurt your hips and pelvic area, which are usually loosened by
pregnancy hormones during pregnancy.
• Use a pace that is comfortable
for your stage of pregnancy and keeps your heart rate at a safe and
steady beat. Don’t try to conquer steep hills that may send your heart
rate soaring and put undue stress on your back.
• Invest in good
athletic walking shoes that are comfortable, supportive, and fit your
feet properly. If you have some swelling in your feet, you may need a
larger size than usual.
• Avoid uneven terrain, such as
beaches and trails, since your center of balance will shift as you
become larger and you are more prone to fall. Avoid other dangerous
terrain such as ice or wet pavement.
• If the weather outside is too hot and humid, opt to use an indoor treadmill, or walk at the mall.
• Find a walking partner. It can make walking more fun and can also be a safety net if something happens while you were walking.
Your center of gravity
shifts during pregnancy. This makes it necessary to take extra
precautions when changing positions such as getting up from the floor,
exercise equipment, or from a chair. Getting up too quickly can make
you dizzy and cause you to lose your balance, so move slowly.
5. Know Your Limits
Part of a safe exercise program
is knowing your limits. You need to pay attention to your body’s
signals and stop when your body is telling you to stop. It’s not good
for you or your baby to exercise to the point of exhaustion,
breathlessness, or overheating. Warning signs that tell you to stop
exercising and/or call your doctor include the following:
• Vaginal bleeding or amniotic fluid leakage
• Preterm labor or decreased fetal movement
• Dizziness or fainting, muscle weakness, or difficult or labored breathing prior to exertion
• Increased swelling in hands, feet, and/or ankles
• Headache, chest pain, calf pain or swelling
• Vomiting, nausea, or abdominal pain
6. Yeah for Yoga
Yoga can be a great exercise for
flexibility, relaxation, muscle tone, posture, balance, breathing
control, and developing concentration. All of these factors can help
during pregnancy and again during delivery. Yoga combined with a
low-impact cardiovascular exercise such as walking can round out a
great exercise program. You can join a pregnancy yoga class or pick up
a video specifically made for pregnant women. If you have never tried
yoga before, be sure to start at the beginners’ level. Yoga can be done
at all different intensity levels, but while you are pregnant, you
should concentrate on poses that are soothing, gentle, and fun. You
want to make sure you avoid supine positions, or positions on your
back, after the third month. After your belly begins to grow, avoid
positions that have you lying face down. As with any exercise program,
consult with your doctor before you begin.
One of the essentials of yoga is
breathing. In yoga you learn to breathe fully by taking in air slowly
through the nose, filling your lungs entirely, and exhaling completely.
Learning how to master this type of breathing can be twofold, helping
you to prepare for labor and delivery.
When taking a yoga class, look for
an instructor who is specially trained in prenatal yoga. Some yoga
moves can be tricky, so if you feel pain or discomfort, make needed
adjustments. Do not hold poses for too long, and move into and out of
yoga positions slowly and carefully to avoid any injury or
lightheadedness. As you become larger in your third trimester, use a
chair or other sturdy prop for support to avoid losing your balance.
Equipment such as blocks and straps can help you to more easily move
through different poses with better stability. Avoid poses that are
difficult and that you may not be familiar with as well as those that
stretch the abdominal muscles too much. It is important to be extra
careful because you are more prone to tearing and/or straining muscles
and ligaments while pregnant.
7. Kegel Exercises
Kegel exercises can be very
helpful once you get to the delivery room. Kegel or pelvic-floor muscle
exercises are internal exercises that can be done to help strengthen
the muscles that control your urethra, bladder, uterus, and rectum.
This exercise strengthens the pelvic floor so that during delivery you
are able to push more efficiently. Strengthening these muscles can also
assist your body in recovering quicker after delivery. They can help
with bladder control problems that many women experience after
childbirth.
Kegels are done most
simply by contracting and holding the muscles that are used to stop the
flow of urine. Try to do Kegels in sets of ten, and work up to three to
four sets about three times each day. Start out slow, and work your way
up as these muscles become stronger. Make sure you are doing the
exercises correctly. If you are not sure, ask your doctor.
