ESSENTIALS OF EXERCISE

The Essentials of Exercise

Today’s paranoid and decidedly delicate view of pregnancy can make even the most active mommy-to-be fear that a simple morning jog might run that little fetus right out of your yoo-hoo. If you fall into the fearful camp, it may be soothing to know that according to virtually all current medical sources, including top pregnancy resource The American College of Obstetricians and Gynecologists, nothing could be further from the truth.
THE BENEFITS OF BREAKING A SWEAT
Now may not be the time to take up boxing, football, snowboarding, or other intense new sports. But creating or continuing some kind of exercise regime can dramatically improve everything from your state of mind to the state of your behind. Still married to the couch? Consider all of the perks: According to The American College of Obstetricians and Gynecologists, exercising now will increase your energy level; relieve constipation, leg cramps, bloating, and swelling; lift spirits; help you relax; improve your posture and quality of sleep; promote muscle tone; control gestational diabetes, fight back pain, give you the extra stamina and strength to help with labor and delivery; and possibly even shorten and ease the efforts of getting your Mini-Me out into the world. Need more reason? How’s sheer vanity? A little athletic investment now will give you a head start in getting back in shape after the birth.
THE EXERCISE BASICS
Regardless of whether your idea of exercise has been lifting the TV remote control or running half-marathons, you can benefit by knowing the essential ins and outs of pregnancy exercise listed below.Be Mindful of Your Health StatusHigh-risk pregnancies or other factors such as heart disease, vaginal bleeding, potential preterm labor, multiples pregnancy, preeclampsia, and ruptured membranes are good reasons to ensure you’re set to sweat. If you have any concerns about exercising and your health, talk it out with a professional beforehand.Find Good Ways to Work it OutThe key to a great workout routine is doing something you enjoy. Walking, swimming, bike riding, jogging (only if you were already a runner before you got knocked up), low-impact aerobics, pilates, yoga, weight training (with pro supervision), and chasing after your other children, if you have them, are generally considered fine practices for perspiration. If you’re feeling really spunky, mix up your routine to keep things exciting.
Stretch
It is always important to stretch before and after you work out, but it is especially important while your body is under invasion. Tread CarefullyBefore you unabashedly dash out onto the hiking trail or even to the grocery store, remind yourself that your body is not its old self. The same hormones that allow your svelte cervix to make way for a human watermelon causes other joints to stretch and become more loosy-goosy, too. As a result, carelessly bounding about can cause injury. Additionally, all that weight focused on your front stresses the lower back and pelvis, and can cause instability. So, look at yourself this way: You are now a Weeble with the wobble but not the “won’t fall down” guarantee. Exercise – and move through daily life – accordingly.Monitor Your Heart RateThose extra pounds will ultimately increase your heart rate and consequently cause some huffing and puffing while you’re standing still, never mind strolling on a treadmill. While the old adage was to ensure your heart rate doesn’t top 140 beats per minute (which mine does anytime I step on the treadmill, pregnant or not), lots of professionals are now recommending a more flexible means of monitoring yourself: Whenever you step up your activity, make sure you can talk normally without gasping for air. It’ll ensure your body is getting enough oxygen to all the right places, including your internal air-conditioned condo (aka uterus).Dress for SuccessNow’s not the time to slack on supportive shoes or bras. I went on a tri-city treasure hunt to find a sports bra that could comfortably harness my heretic chest. But finding a sling that adequately strapped down those jugs made the difference between wincing with the slightest bounce and prancing as freely as a braless pre-teen.Dressing in layers is also important, since heat and humidity easily overheats and melts the warmly wrapped mommy-to-be when she cannot strip down to lighter garb.
Hydrate
If you don’t want to steam like an engine without coolant, keep water nearby and gulp it down regularly.
Trust Your Body
If you feel more like exercising your right to lie on the couch than to take a hike, go with your flow. Since flexing and stretching your muscles is bound to give you more physical and emotional energy, it’s not the best idea to completely give in to pregnancy laziness. But on the days that you feel too tired to exercise, don’t. Your body is the boss now, so do what it says.
Don’t Sweat the Fat StuffUnless you’re one of those pregnant women who looks like a model with a basketball tucked under her shirt, there is likely to come a time when you won’t be too pleased with your full-body profile – especially when standing next to those ubiquitous gym or jogging path nymphs who flit around in a Spandex second skin. My remedy for this: Don’t look! When you catch a glimpse of yourself in the mirror, wave and move on or focus on something pleasant about yourself like your thick hair, gleaming eyes, or fresh mani. It also never hurts to follow the heavyset herd to a prenatal exercise class where you are likely to see women who are faring better and worse than you.
10 COMMANDMENTS OF PREGNANCY EXERCISE
There is no one right way to exercise during pregnancy. But there are a handful of tenets worth warding.
Talk with your practitioner about suitable exercise.
Aim for 30 minutes of activity several times per week.
Stretch before and afterward.
Be careful.
Hydrate.
Dress for success.
Follow your body’s cues.
Don’t focus on your fat.
Stop the second something doesn’t feel right.
Remember that the goal is never to lose weight.