Sweat365 » Guidelines For Working Out During Pregnancy

A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women.

Exercising during pregnancy can help ease the strain of delivery. Women who are fit tend to recover more quickly and return to their pre-pregnancy condition. Exercise gives pregnant women an energy boost and a sense of control. Other benefits include relief of back pain, and less constipation because of increased movement of the intestine. Working out also relieves stress and improves sleep.

As more active women train during pregnancy, the guidelines for activity have changed. Most experts agree a woman can continue doing most of the activities that she has been doing, as long as she is comfortable. If you haven’t been active prior to pregnancy start slowly.

The type of exercise depends on what interests you. Aerobics, yoga and pilates are good choices. Many women enjoy swimming because the buoyancy of the water feels especially good. Combinations of aerobic exercise, strength training, and flexibility will round out your exercise program. Strength training should emphasize toning.

If you have been a runner prior to pregnancy, you can probably continue running. Although at some point you may have to modify your work outs. Don’t overexert yourself. Some warning signs to look for are dizziness, fatigue, heart palpitations, shortness of breath, uterine contractions, or lower back pain. Talk to your doctor and decide what is appropriate for you. Your body may be telling you to back off.

Remember to drink plenty of fluids during exercise. Take frequent breaks and avoid exercising during extremely hot weather. Wear comfortable clothing and shoes that give you plenty of support. Avoid supine positions during the second and third trimester. Laying on your back may decrease blood flow to your womb. Listen to your body. If something doesn’t feel good, or is uncomfortable, you probably shouldn’t do it. Continue to modify your training as you get closer to delivery.

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