Exercise throughout the entire nine months is healthy for most women - provided they exercise (pun intended) the proper caution.
Mild exercises that vary depending on how far along you are can help you maintain a healthy circulatory system, strengthen and tone pelvic muscles, and help you avoid mood swings. The endorphins released during exercise can improve your mood. Working out the various muscles improves your posture and prevents back pain from occurring. Stretching regularly helps your joints move fluidly. Another benefit of exercise during pregnancy is you will sleep better and have less nervous energy.
The best exercises during pregnancy include swimming, spinning and strengthening your pelvic muscles.
Swimming is a great cardiovascular exercise and has the added benefit of easing the back and leg burden during later stages. Most women enjoy the (all too temporary) relief during those final months.
Keeping the cardiovascular system active helps regulate the endocrine system and keeps muscle tissues full and joints flexible. Swimming has the added benefit of working nearly all the muscles and joints in a low-impact way. Knees get a break from the higher stress of carrying additional weight and breathing exercises can be done while wading, in between laps.
Spinning, provided it isn't done too strenuously, can be a terrific exercise up until the last two months or so. The cardiovascular benefits are similar to swimming and the legs as well as stomach and pelvic muscles can get a really good workout. That benefits fitness overall, while helping to keep legs in shape to prevent falls. It also helps two particular muscle groups that will be needed during delivery. A 10-minute routine on a stationary bike is plenty, keeping in mind that you should stop at the first sign of bleeding, fluid loss, dizziness or intense pain.
The final recommended exercise is "Kegels". Kegels are a great exercise to strengthen your pelvic muscles which are critical to the delivery process. The key to kegels is to focus on the right muscles. The best way to do this is to concentrate on the muscles you use to stop urination. You should contract those muscles for a few seconds and then release. When you are doing your kegels, try not to tighten your stomach or leg muscles. You also need to maintain a normal breathing pattern during your routine.
You should always talk to your doctor about exercising during pregnancy before you start or continue an exercise program. Make sure your doctor takes the time to answer any questions you may have about exercising during pregnancy safely.
Stop immediately any activity that produces heart palpitations, back pain or light-headedness. Don't concern yourself with weight loss during pregnancy, just keep fit in order to maximize your overall health and mental well-being.
See more about exercising while pregnant at www.HealthHints.org. Stop by Shawn Onseo's website to find info on free health tips on fitness, skin care, stress and more.
