We talked about pregnancy and exercise yesterday and today we’re going to talk about building a safe exercise plan. A lot of how you decide to exercise will depend on when you start and if your pregnancy is complicated. If you weren’t in shape before you got pregnant or you weren’t exercising beforehand, don’t write yourself off.
You can still build a safe exercise plan by beginning slowly and building up gradually. Remember, no matter whether you are the fittest person on the planet or a person who has never exercised, you should always talk to your doctor about any exercise program that you plan to do during pregnancy.
You will probably need to limit your exercise if you experience:
- early contractions
- your water breaking early
- high blood pressure that is pregnancy-induced
- vaginal bleeding
So just what kinds of exercises will you be able to do?
Listen to your doctor’s advice and follow your interests. You will be more likely to continue an exercise program if you’re interested in it.
The two most common forms of exercise for pregnancy are:
Swimming provides your body with buoyancy that relieves stress on your joints. Water exercises include water aerobics, stretching and swimming. In fact, spending time in the water during the second and third trimesters can be a huge relief as you actually feel lighter in the water than on land.
Walking is a low-impact workout that will provide you with steady exercise and increase your blood flow. Regular walking can reduce water retention, muscle aches and back soreness. The great thing about walking, you can go as fast as you please. Brisk walking is good if you are comfortable or a stroll if you prefer. You can also spend time with your husband, older children or friends while walking together.
If you do choose walking, wear comfortable loose clothing and sturdy, supportive walking shoes. Try to not walk during the hottest portions of the day, choosing early morning and early evening instead.