The Pregnancy HelpDesk
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Exercise During Pregnancy: |
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Main Menu | Pregnancy Information |When you become pregnant, it is not a time that should be viewed as "I can do whatever because I'm pregnant". Exercise can take the form of many different types of programs. You can walk, do aerobics, bicycle (up to a certain point), and swim.
Exercise increases your blood flow and oxygen levels in your blood. It gives you strength and endurance during your childbirth. You may not tire as easily as someone who did not exercise during pregnancy. Exercise will also help prevent constipation.
If you exercised before pregnancy, continue to exercise unless you have complications. You may have to tone down your exercise program, but you can exercise.
If you did not exercise before pregnancy and want to start after you have conceived, make sure you check with your doctor about any complications.
Begin a with light exercise program with a few exercises or simply walking.
Safety during exercise:
After you become pregnant, you will need to monitor your heart rate so it does not increase beyond a safe level. You will also need to make sure you do not get too hot during exercise. If the weather is too hot, go inside to exercise.
If you have any complications of pregnancy, seek the advice of your doctor before beginning an exercise program.
If you have any bleeding, spotting or cramping during exercise, stop exercising!
Exercises that help during labor:
Kegel exercises:
These exercises are the tightening of the vaginal area in a set amount of times. To do the exercise, imagine that you are stopping the flow of urine. Hold the tightened feeling and then slowly release. Do this for 15 times and then rest. Next you may try elevator tightening. This is where you slowly tighten the muscles of the vagina and concentrate on the muscle tightening higher inside of the vagina and then slowly release. These require more practice, but are very effective in toning the vaginal area and possibly reducing the need for an episiotomy.
Abdominal strengthening exercises:
To do these exercises, lay on your back with your hands behind your head. You should keep you elbow in a horizontal position and not point them up towards the ceiling. Slowly raise your head. You can feel the tightening in the abdominal area. Do about 10-20 of these twice. These exercises will help increase strength for pushing the baby out. This exercise will also help tone the separation of the muscles after you give birth.
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