Are you or your partner pregnant? Congratulations! Welcome to a truly special time in your life-- pregnancy. With proper planning and preparation, you can make it one of your best experiences.
It's no surprise that consistent exercise and good nutrition are great ways to help women better enjoy this very unique time in their lives. But pregnancy offers new challenges to even the most dedicated health enthusiast. Each trimester often brings its own new symptoms: nausea (not just in the morning), fatigue, water retention, and restless sleep, just to name a few.
Many women find that exercise during pregnancy helps prepare them for childbirth by strengthening muscles and building endurance. What's more, you'll find it easier to get your body back in shape once the baby's born. Regular exercise can dramatically improve your mood and increase energy just as it does when you're not pregnant.
The key to fitness during pregnancy is consistency. While you do not want to strain yourself or overdo it, you can benefit greatly from a safe and moderate exercise routine. Putting time aside each day to enjoy slow stretching and a fun workout will give you the daily boost and endurance that you'll appreciate throughout your pregnancy, during labor, and once the baby arrives.
Here are some of the most popular types of exercise that experts recommend during pregnancy:
** NOTE: Discuss exercise and your personal situation with your ObGyn before starting or continuing an exercise program.**
Walking
Indoors on a treadmill or strolling in the sunshine - make time for yourself. Choose the one you like the best and you're more likely to stick with it. Take along a friend or family member, and make this time even more valuable. Walking is inexpensive, since you only need proper walking shoes and comfortable clothing.
Swimming
Since water supports your body weight, swimming is an activity without "impact." No- or low-impact exercises are beneficial, since many women experience stress in the hips, knees and ankles, leading to discomfort and swelling during pregnancy. Furthermore, swimming is a great exercise for mothers-to-be, no matter what your fitness level.
Prenatal yoga
These are yoga classes specifically designed for expectant mothers. Prenatal yoga emphasizes proper breathing and meditation techniques that create balance and allow for deep relaxation. Many women find that prenatal yoga helps ease pregnancy and delivery by promoting flexibility and strength. Prenatal yoga classes are becoming easier to find all over the country. The class environment provides an excellent setting to connect with other expectant moms.
Try a little experimentation to find out what types of exercises you enjoy. Whatever you think is the most fun, relaxing, or enjoyable-- stick with it. From belly dancing to water aerobics, there's something out there for every expectant mother.
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