Working Out and Staying Healthy While You are Pregnant -

Details for Working Out and Staying Healthy While You are Pregnant

ID:	11650
Author:	ronaldpedactor09
Title:	Working Out and Staying Healthy While You are Pregnant
Article:	So you recently found out that you are pregnant-you are probably very curious to know how you should work out, and what kind of exercise you should participate in that will be safe for you and your baby. After all, keeping in shape is absolutely possible, if you are careful about the kind of activity you are participating in. There is no better time to start worrying about your fitness than when you are expecting. A healthy you usually equals a healthy baby. You can safely start an exercise program during pregnancy even if you have been an avid couch potato until now. If you were sedentary before you became pregnant, it is important to review your exercise plan with your health care provider before you begin. Beginning your road to working out is incredibly important at this phase. It can have a huge impact on the size, the health, and the development of your unborn child. This does not mean that you should be working out to the level of want to lose weight. Pregnancy is not the time to try to lose weight, or to begin a vigorous exercise routine. If you are not in any of the high-risk categories, you can pursue an exercise regimen at a mild to moderate level. Just be sure to start slow and ease into things. Beginners should start by exercising fifteen to twenty minutes at a time, three days a week -preferably with a day of rest between workouts. Do not go for the burn, and do not exercise to exhaustion-this can be harmful to your baby. A good rule of thumb is to slow down to the point of being able to carry on a conversation with the person next to you. This ensures that your muscles and your fetus are getting the amount of oxygen that they need. Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your pre-pregnancy weight. Always stay cool while exercising. Wear a sun hat and layers of loose, comfortable clothing when working out in hot, humid weather. Keep a bottle of water handy to replenish lost fluids. You will need to drink a substantial amount of water every day as it is, and even more so if you are sweating. When it comes to what kind of exercise you are going to do, try some walking. This activity gets top honors for expectant mothers because it is safe, easy to do, and improves your cardiovascular fitness. It is the perfect way to get started if you did not exercise before pregnancy. You could also try a low-impact aerobics classes or fitness DVD-there are many made specifically for expectant mothers. Swimming is another great idea. This is a great form of exercise because it uses your whole body and puts little strain on your joints. In addition, the water supports your weight, giving you a temporary reprieve from feeling ungainly as your belly gets bigger. Prenatal yoga and stretching ease tension and help keep you flexible and strong. Be sure to avoid high-risk sports such as scuba diving, and activities with a potential for hard falls, such as horseback riding, downhill skiing, snowboarding, and waterskiing. Bike riding should be pursued more cautiously, or postponed until after the baby is born. While biking enthusiasts may disagree, some experts say that biking during your second and third trimesters is dangerous because your balance is not what it usually is, making falls more likely. Pregnancy is not the time to start running either, although it is fine if you jogged regularly before getting pregnant. After the first trimester, avoid sit-ups and other exercises done while lying flat on your back - they can make you dizzy and decrease the blood flow to your uterus. This could be dangerous to the development of the fetus. Weight lifting and other exercises that involve standing in place for long periods can also decrease the blood flow to your baby. Keep moving by changing positions or simply by stepping back and forth. Talk to your doctor before engaging in anything very taxing or physical-the health of your child always needs to come first. If you are careful, you can have a great pregnancy while staying active and fit. About the author of this article: ronald pedactor is a personal trainer and has authored hundreds of articles relating to physical training and home fitness equipment. he has been a health expert and physical trainer for over 15 years. contact info: ronald pedactor ronaldpedactor09@gmail.com http://www.nordictrack.com
Category:	Home: Family
Date:	February 17, 2011 08:02:48 PM

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