Exercise
Think of exercise as good training for childbirth. It improves your circulation, helps you sleep better, boosts your confidence and strengthens your body for the rigors of labor. Exercise will help you control your weight during pregnancy and makes it easier to get back into shape after your baby is born. Aim for at least 30 minutes of exercise a day most days of the week.
Have a safe workout:
- Ask a member of your health care team if your exercise plan is safe for you and your baby
- Stay cool, don’t get overheated
- Drink extra water before, during and after exercise to stay well hydrated
- Go easy on your body, rest if you’re tired
- Eat plenty of food so you don’t run low on glucose
The best exercises for you and your baby:
- Walking is safe throughout your pregnancy. Get some good supportive shoes and go!
- Swimming and water aerobics give you a great, easy workout and support your growing belly.
- Stretching eases back pain and keeps your body limber and relaxed.
- Yoga helps you breathe, focus and relieve stress.
- Low-impact aerobics or dance keep you loose and happy.
- Weight training is good for muscle tone and strength, but choose lighter weights for safety.
- Pilates can strengthen your core, improve your balance and help prevent back pain.
- Stationary bicycling gives you a great aerobic workout, without the risk of falling off your bike.
Add Kegels to your routine
Kegel exercises strengthen and tone your pelvic floor muscles that can become stretched and weak during pregnancy. Weakened pelvic floor muscles can cause bladder control problems for years after you have your baby. So pump up those pelvics!
- While you’re sitting, standing or lying down, contract the muscles you would use to stop urinating – those are your pelvic floor muscles
- Tighten those muscles
- Hold as tight as you can for 8-10 seconds, then relax
- Repeat 10-15 times to complete one set. Try to perform 3 sets a day.
Kegels are most effective when you do them regularly.
Get in shape for delivery
Labor and delivery can give your body a real workout. It’s never too early to build up your endurance – you’ll be glad you did. Try these exercises and stretches to help you prepare for childbirth.
Hold off on these activities until after your baby is born
- Scuba diving
- Mountain climbing
- Downhill skiing
- Horseback or motorcycle riding
- Contact sports such as soccer or basketball
- Racquet sports
- Exercising in high altitudes
- Exercise lying on your back (after your 4th month)
- Exercises where you might fall
Exercises with excessive bouncing, jumping or jarring
