Safe Exercise Plan for Pregnancy

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
  • Walking

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.

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About Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago. They have a beautiful daughter who just turned five years old. She is learning to read and preparing for kindergarten in the fall. An author of more than 300 articles and 500+ web copy pieces, Heather has also written three books as a ghostwriter. Empty Canoe Publishing accepted a novel of her own. A former horse breeder, Heather used to get most of her exercise outside. In late 2004, early 2005 Heather started studying fitness full time in order to get herself back into shape. Heather worked with a personal trainer for six months and works out regularly. She enjoys shaking up her routine and checking out new exercises. Her current favorites are the treadmill (she walks up to 90 minutes daily) and doing yoga for stretching. She also performs strength training two to three times a week. Her goals include performing in a marathon such as the Walk for Breast Cancer Awareness or Team in Training for Lymphoma research. She enjoys sharing her knowledge and experience through the fitness and marriage blogs.