How to exercise safely during pregnancy



Tips for getting the exercise you need during pregnancy

Doctors will tell you that it is essential that you get in your daily exercise when you are pregnant. By keeping active, you are able to strengthen the muscles that are going to be getting a workout over the next 40 weeks. By exercising on a regular basis, you will also keep your body in good shape so that you will be able to easily regain your figure after the baby is born. It will also help you look and feel better, especially as you start to get a larger baby bump.

You may not be able to continue with a vigorous workout regimen as your pregnancy progresses and there will be days when you just don’t feel like exercising. If you haven’t been exercising on a regular basis, the key is to start slow and gradually build up your stamina. You should also talk to your doctor about the exercise routine that you plan to continue or implement to make sure that it won’t cause you to have any problems with the pregnancy.


Instructions

Step 1

Walking

Walking is great exercise for any time during pregnancy. At the beginning you will probably be able to walk faster and for longer periods of time than you will in the later stages of pregnancy. Getting outdoors for a walk helps you get fresh air and lets you enjoy the beauty of nature at your own pace. You will probably meet friends along the way with whom you can stop and chat, which will give you a break.

Step 2

Swimming

Swimming is a great exercise for pregnant women because the buoyancy of the water will not put any stress on your joints and muscles. At the same time, it will give you a great workout.

Step 3

Cardio and strength training exercises

Cardio exercises will help get your heart pumping and increase the blood supply to the unborn baby. You should try a combination of aerobic and flexibility exercises, but avoid any exercises that require you to bounce up and down.

Step 4

When enough is enough

Your body and the baby will let you know when you are about to overdo it with exercising while you are pregnant. You should stop immediately if you start to feel excessivley tired, if you feel dizzy, have diffculty breathing or experience pain in your pelvic area or the back.

You should make sure that you don’t become overheated and if you are unable to talk when you are exercising, this is a sign that you are overdoing it and need to slow down.


Things Needed
• doctor’s checkup
• place for walking
• swimming pool
• gym
• knowing when to slow down

Tips & Warnings
• When you start to feel overheated, it is time to stop the exercise routine.
• Start taking things slower as the pregnancy progresses.
• Have a plan to follow so that you do the right amount of exercises for your fitness level.

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