Pregnancy and exercise: Baby, let's move!
Pregnancy and exercise: Baby, let's move!Pregnancy may seem like the perfect time to sit back and relax. You may feel more tired than usual, your back may ache, and your ankles may be swollen. But guess what? There's more to pregnancy and exercise than skipping it entirely. Unless you're experiencing serious complications, sitting around won't help. In fact, pregnancy can be a great time to get active — even if you haven't exercised in a while. Why exercise during pregnancy?During pregnancy, exercise can:
Pregnancy and exercise: Getting the OKBefore you begin an exercise program, make sure you have your health care provider's OK. Although exercise during pregnancy is generally good for both mother and baby, you'll need to proceed with caution if you have a history of preterm labor or certain medical conditions, including:
Pacing it for pregnancyFor most pregnant women, at least 30 minutes of moderate exercise is recommended on most, if not all, days of the week — but even shorter or less frequent workouts can help you stay in shape and prepare for labor. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints. Other good choices include swimming, rowing and cycling on a stationary bike. Strength training is OK, too, as long as you avoid lifting heavy weights. If you haven't exercised for a while, begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes, and so on, until you reach at least 30 minutes a day. If you exercised before pregnancy, you can probably continue to work out at the same level while you're pregnant — as long as you're feeling comfortable and your health care provider says it's OK. In general, you should be able to carry on a conversation while you're exercising. If you can't speak normally while you're working out, you're probably pushing yourself too hard. Remember to stretch before and after each workout. Drink plenty of fluids to stay hydrated, and be careful to avoid overheating. No matter how dedicated you are to being in shape, don't exercise to the point of exhaustion. Activities to approach with careIf you're not sure whether a particular activity is safe during pregnancy, check with your health care provider. It's best to avoid any exercises that force you to lie flat on your back, especially as your pregnancy progresses. Activities such as scuba diving and hiking at high altitudes are generally discouraged, as are contact sports and activities that pose a high risk of falling — such as water skiing, downhill skiing and in-line skating. Staying motivatedYou're more likely to stick with an exercise plan if it involves activities you enjoy and fits into your daily schedule. Consider these simple tips:
Listen to your bodyAs important as it is to exercise, it's also important to watch for danger signs. Stop exercising if you notice:
If your signs and symptoms continue after you stop exercising, contact your health care provider. A healthy choiceRegular exercise can help you cope with the physical changes of pregnancy and build stamina for the challenges ahead. If you haven't been exercising regularly, use pregnancy as your motivation to begin. RelatedLast Updated: 2010-07-17 © 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.
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