Pregnancy Exercises
Keep you healthy Mom

I never did exercise before, at least not in a regular basis. However, when I got married, my husband insisted to me to start practicing some sport. It was then that we got a subscription to a gym, just a year before becoming pregnant. During those lovely nine months of my pregnancy, I continued with some low-impact routines recommended by my doctor, till the birth of my baby. I can assure you, that under observation and with a safe workout routine, those nine months will be the most wonderful ones, and you will be prepared to reduce all those embarrassing symptoms of pregnancy to a minimum, and you can have a natural birth without problems.

Let me tell you that pregnancy exercises are a challenge consideration for you and the developing of your baby. You cannot continue doing the same hard workouts as before. Your routine has to slow down as your pregnancy progresses.

What are those pregnancy changes affecting my workout routines?

Some of these changes are:

• Cardiovascular Changes: There is an increased amount of blood flow through your body. This increase does not generally affect the pregnancy exercises, but you may feel more tired than usual, feeling dizzy, weak or even nausea, especially after week 16th. Swimming during pregnancy will help to regulate your cardiovascular system
• Respiratory Changes: In your state, your body needs more oxygen for the developing of your baby. That's the reason why it will cost you more to breathe and therefore will be difficult some exercises such as aerobics.
• Structural changes in your body: Your abdomen and breasts will grow. Your center of gravity will change and it will be affecting your balance. Certain exercises that require a balance will be affected, as bike riding, for example.
• Changes of metabolism: Carbohydrates will burn faster because the exercise requires more carbohydrates, so make sure you eat some food with flour, juts a little bit more and under control to avoid an increase of fat in your body.

• Strengthen the muscles used in your childbirth as those in the abdomen, pelvis and lower back.
• Improve your posture and relieve discomforts such as back strain and leg cramps.
• It helps you to prepare for childbirth by increasing your strength and vigor; it oxygenates your blood and therefore the baby’s, and significantly improves your fitness, essential for the final stages of your pregnancy.
• It prevents overweight. Therefore, the overall weight gain during pregnancy is reduced, and it remains always within the normal ranges.

What are those risks, if any, of exercising?

Normally, there should be no risk if you keep the exercise in a slower pace than before, but:

Stop exercising immediately if there is:

• Threatened abortion
• Placenta previa
• Cardiovascular disease and hypertension
• A history of preterm delivery
• Vaginal bleeding
• Anemia
• Hypo or hyperthyroidism
• Twin pregnancy

Fitness and health tips

Another good option is to join to a discipline like yoga for pregnancy, pilates or tai-chi. These help release tension and maintain flexibility.

Something you should not forget is kegel exercise that strengthens the pelvic floor muscles.

If you are an experienced runner, there are good opportunities that you can continue to run at least part-way through your pregnancy. However the only caution is to not overheat because your baby will overheat as well. Don't forget to get your doctor's permission before continuing running.

In general, if your pregnancy is developing normally, you can keep practicing the same sports or workouts that you did before pregnancy. However, you will have to exercise at a slower pace as your pregnancy progresses and as soon as you are feeling some pain, nausea, or dizziness, stop them immediately. This is the way your body tells you to reduce the exercise.

If you have not been exercising regularly, pregnancy is the ideal time to begin an exercise program. Remember that all exercises should be supervised by your doctor.

Performing regular pregnancy exercises will contribute not only to improve your health and body weight by helping you to recover faster after delivery, but it is also very important for your baby’s weight. More than 4 kilos weight can cause complications and bleeding during childbirth.