Self Help

For most women, it is healthy to exercise throughout the entire nine months of pregnancy as long as proper caution is used.

Mild exercise will help to keep the circulatory system healthy, increase the tone and strength of the pelvic muscles and help to smooth out mood swings. Whenever this is done right you can also decrease the severity of backaches, keep your joints flexible and firm and improve upon your sleep. This is because mild exercise releases endorphins that elevate your mood and improves your posture thus reducing backaches. By stretching each day your joints will be well lubricated with synovial fluid. You will also be able to burn off some anxious energy, thus enabling you to sleep better.

There are three exercises that are especially appropriate for pregnant women:

1. Swimming is a great cardiovascular exercise that does not strain the back or the legs. This will help to regulate your endocrine system and keep your muscle tissues full and your joints flexible. Almost all of your muscles and joints will receive a low-impact workout here while your knees will get a break. You can also practice your breathing exercises between laps.
2. Spinning that is not too strenuous is a good exercise for the first months of pregnancy. It provides cardiovascular benefits similar to swimming while also giving your legs and your stomach and pelvic muscles (two muscle groups that are important during delivery) a good workout. Keeping your legs in shape is important, as you will want to prevent falls. All you really need to do is 10 minutes on a stationary bike. Of course, you should always stop at the first sign of bleeding, fluid loss, dizziness or intense pain.
3. Pelvic strengthening is also known as “Kegels.” These exercises are commonly recommended because they help the specific muscles that you need to use when giving birth. In order to find these muscles, you should pretend that you are trying to halt urination during the middle of elimination. Simply squeeze those muscles for a few seconds then relax. While doing this, you should avoid tightening your legs or stomach. You should also continue to breathe normally while doing this exercise.

Before you begin any exercise program while you are pregnant you really do need to have a long talk with your doctor. While your doctor may be rushed, you should be firm so that you get the information that you need in order to be able to stay safe and stay fit at the same time. If after you talk to your doctor and start engaging in an activity, you should stop immediately if you have heart palpitations, back pain or light-headedness. Of course, you also should not be concerned about weight loss. Your goal is to simply stay fit and maximize your overall health and mental well-being.