Pregnancy Fitness - Exercises and Active Living While Pregnant

The following are some basic guidelines and general tips to keep in mind while pregnant and exercising.

1-Drink Lots of Water!
Some recent research suggests that dehydration can cause premature labor contractions so it is especially important to make sure to drink lots of water. Eight 8 ounce glasses is the minimum - on hot days or when doing physical activities you will want to increase that amount.

2-Don't Lie Flat On Your Back -
Beginning at about 6 months or so avoid exercises that have you lying flat on your back for more than five or ten minutes. The extra weight of the uterus with baby inside can put pressure on the major blood vessels of your body and decrease the flow of blood (and therefore oxygen) that reaches the baby in utero. If you ever feel short of breath or uncomfortable, lay on your left side with a pillow between your knees.

3-Avoid Jarring or High-Impact Movements -
The uterus is supported by large ligaments and puts a great deal of pressure on the back as well. High-impact aerobics or other jarring motions (such as jumping jacks) could potentially injure these ligaments and cause back pain. Swimming, cycling, walking and other low-impact activities may be best, especially as you get further along in your pregnancy.

4-Take it Easy!
In the third trimester your lung capacity is diminished due to the increasing size of your uterus. You may find yourself feeling winded just walking up a flight of stairs. This is nothing to be concerned about, however do remember when exercising in the last trimester that sometimes slower is better. If you are unable to talk because of how heavy you are breathing you may need to slow down your pace of exercise.

5-Stay Active Throughout!
You will be healthier, and have less chance of injuring yourself, if you stay active throughout your pregnancy. Don't suddenly decide to begin an intensive weight-lifting and aerobic routine half-way through your pregnancy! If you've been exercising prior to pregnancy than stick with what you've been doing. If you are new to exercise than start slow and gradually increase. Three, 30 minute sessions of walking each week for the first two weeks. Then add 15 minutes, or another session. Avoid beginning your exercise program with a 15 mile run if you haven't already been working out at that level. :-)

Most of all - find something you enjoy doing and DO IT!

by Angela England

~ Tailor Sitting

Sitting in a gentle tailor-sitting position is a great stretch for pelvic muscles and legs during pregnancy. It also encourages good circulation which is important for health while pregnant. Not to mention tailor-sitting will help avoid the low-back pain that can plague pregnant women.

~ Pelvic Tilts/Cat Back Stretches

Sometimes during pregnancy hips and low-back pain can make you uncomfortable. Try doing gentle pelvic tilts (all fours is a good position to do these in) to encourage hip muscles to release and relax. Don't overarch the back, but do focus on tightening the abdominal muscles and tilting the hips under. Try doing this sitting on a birth ball while working on the computer or watching TV. Or do 15-30 reps before going to bed at night to help relax strained muscles before going to bed.

by Angela England