As long as you follow the 1994 American College of Obstetricians & Gynecologists guidelines for exercise during pregnancy, any type of exercise is fair game with a few modifications. Each month, we'll offer you several different exercises to choose from so that your pregnancy can be a fit one. Try to do the aerobic exercise and strength training exercise on alternate days, and include the flexibility training every day. As always, check with your caregiver before starting any exercise program. And be sure to drink LOTS of water before, during, and after each exercise session so that you stay hydrated and your baby stays cool.
There are many types of aerobic activities to choose from during pregnancy. If you were not exercising before becoming pregnant, then walking is your best bet for beginning your fitness program. Start by walking at a brisk pace for 20 minutes three times every week. In addition, you'll want to include five minutes of warmup time (walking at a slower pace) and five minutes of cool-down time (also walking at a slower pace). As you become stronger, increase the pace of your walking, the duration of your walks, and/or the number of hills included in your route. Gradually work up to walking at a quicker pace for 30 minutes on a relatively hilly terrain.
There are also many different exercises you can do to increase your muscular tone and strength during pregnancy. One muscle that you'll definitely use during your labor is your quadriceps, or front of the thigh. During the pushing phase of your labor, getting yourself into the squatting position is a wonderful way to help your baby come into the world. A great way to strengthen your quads is with squats (if you have knee problems, skip this exercise). Start in a standing position with feet a little wider than hip width and toes pointing straight ahead. Maintain good posture by pulling in your abdominal muscles (visualize pulling your belly button in toward your backbone), pulling your shoulders back and down, and opening up your chest. Take a deep breath in and slowly bend your knees, pressing your buttocks toward the back of the room as if sitting into a chair. Exhale as you squeeze your buttocks, slowly returning to a standing position. Repeat for three sets of 12 repetitions. As you become stronger, increase the number of repetitions to 15 per set.
In addition to keeping your heart and muscles strong, you also need to maintain flexibility in your muscles and joints by doing gentle stretches after each exercise session. One word of caution, however: during pregnancy, your body secretes a hormone called Relaxin. The purpose of Relaxin is to loosen your pelvis to make room for your growing uterus and to allow your baby to fit through the birth canal. Unfortunately, Relaxin doesn't limit itself to your pelvis, and all of your joints will loosen as your pregnancy progresses. So, when you do these stretching exercises, take the stretch only to the point of feeling it and hold the position no longer than 20 seconds. Also, avoid bouncing during the stretch so that you don't overstress your loosened joints. Since you've worked your quads with the squats described above, let's start with a nice stretch for that muscle. Lie down on one side with both knees bent and hips stacked. Reach around and grab onto your top foot, and pull the foot back toward your buttocks, keeping the knee in alignment with the hip (your thigh should be parallel to the floor). You should feel a nice stretch in the front of the thigh. Continue breathing throughout your stretch to bring oxygen to the muscle. Hold the stretch for 20 seconds and then repeat on the other side. |
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Exercise Info > Pre-Natal Articles > Practical Guide to Exercise-Pt.1
