Make sure you don't get in the mind set that you just need to sit around for the next nine months. Because the opposite is actually true. Having a great healthy body while you are pregnant can give you energy and can help lower back pain.
Be sure to check with your doctor before you start any new exercise program to make sure what you have chosen is safe for you and the baby. If you get the okay, try to do at least a half an hour of exercise three or four days a week. Here are some doctor approved exercises you can do.
- Walking. A quick walk around the block is a great way to ease into this activity. Walking works out your heart without putting too much pressure on your knees and ankles.
Safety Tips: Try to stay on the smooth surfaces, watch out for the pot holes and such. Wear proper shoes.
- Swimming. This is the ultimate exercise for pregnancy. It can make you feel weightless, and puts less pressure on your joints. It doesn't matter what month you are in, it will always feel good to swim, walk, dance or do aerobics in the water.
Safety Tips: Make sure you are comfortable and you don't have pain in your neck, shoulders or back muscles. Watch out that you don't jump or dive into the water because it can put a lot of pressure on the stomach. To make sure you don't overheat stay away from very hot pools, steam rooms, hot tubs and saunas.
- Yoga. Prenatal yoga can keep you moving smoothly. It will help you to relax and you can use the techniques to help you during labor.
Safety Tips: As you get along in months skip the poses that challenge your balance. In months 3-6 make sure you don't do the poses that make you lay on your back. Whatever you do don't overstretch, know your limits.
- Weight Training. Lifting weights can help you get ready for all the lifting you'll have to do with the baby.
Safety Tips: Use half the amount you're able to lift but do twice the amount of repetitions. This way you'll still be getting a great workout. Don't ever lie flat on your back. Breathe correctly because if you don't it will increase your blood pressure and decrease the blood flow to the baby.
One last thing! If you experience any these symptoms while exercising stop right away and call your doctor.
- vaginal bleeding or leaking of fluids
- breathing difficulties
- heart palpatations or pain in your chest
- headache, nausea or vomiting
- dizziness or fainting
- sudden change in your temperature
- swelling or pain in your ankles and calves
- decreased fetal movements
- blurred vision
- pain in your abdomen
