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Childbirth Preparation

Exercise During Pregnancy

Many women enjoy a healthy lifestyle that includes regular exercise and a good diet. It can be tough to maintain that lifestyle after you become pregnant, especially during the later stages. But it is possible, and in fact preferable, to maintain an exercise regime as long as possible, even through your ninth month.

Pregnancy brings many changes. Hormone levels go wild, you gain weight and eventually movement becomes increasingly difficult. Changes in the level of progesterone, estrogen and other hormones produce softening of the ligaments around joints. Strain on your internal organs, your back and your legs is inevitable because you are carrying around an extra thirty pounds or more.

Sometimes a general malaise sets in. Regular, appropriate exercise can help relieve much of that and help put your body in the best shape possible for pregnancy labor. That optimizes your comfort and your growing baby’s health.

The first step is to adopt a kind of Hippocratic Oath of Pregnancy: First, Do No Harm. That ancient principle from the Greeks is still valid, more so during pregnancy. Some women are used to running five miles, doing every station at the weight machine or performing Pilates an hour a day. That will have to change fairly quickly.

Maintaining a good exercise regimen is still possible, just change your workout to fit your changing body. Eliminate crunches or any other form of exercise that stresses the abdominals or back. Go with lighter weights. Avoid jerky movements and forgo squats which can separate the placenta from the uterus.

Breathing properly during exercises performed while pregnant is essential. Correct breathing technique anytime is important, but you’re now breathing for two. The baby receives oxygen through the umbilical cord and keeping your blood fully oxygenated is imperative. Keep in mind that your resting heartbeat will increase by about 8 beats per minute during the first few weeks of your pregnancy. Blood volume increases substantially as you progress. Factor that in when you consider any cardio exercise.

Hydrate at an appropriate amount throughout the day. That means you should take small sips over a longer time frame, rather than large intake at a given time. Eating should follow the same pattern – four to five small meals per day is preferable to three larger ones. Before beginning a workout, warm up gently. Perform easy stretches and be prepared to rest often for a few minutes at a time. Light cardio is the key to a healthy circulatory system which is vital during these months.

Pregnancy shifts your center of gravity forward, stressing the spine and back muscles. To ease that aching back, swimming is one of the best forms of exercises. It also gives a very low stress but active cardio workout.
Prenatal yogais a favorite for many. It helps achieve peace of mind and provides gentle movements that provide the needed stretching, while building good leg and arm strength. With a good program, you’ll reduce cramps, improve circulation and increase energy. You’ll lower your resting heart rate and keep fit.

If you feel any dizziness, swelling or experience any kind of vaginal bleeding or discharge discontinue at once and consult a medical professional.Before beginning any exercise regimen it’s vital that you talk with your physician. It’s great to get more than one opinion, but your OB/GYN (obstetrician/gynecologist) can help you devise a program that is great for you and your baby.

Author: Kenneth Elliott
About the Author: Visit First Symptom Of Pregnancy to learn more about your first steps. Also visit Coach Outlet Store and Designer Fashion Outlet. Come by and visit today.

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About the author

naturalpregnancy – who has written posts on A Much Better Way.


10 Responses to “Exercise During Pregnancy”

  1. One of the main forms of exercise I followed all through pregnancy was walking 3 kms daily. I did this right upto the 8th month. I reduced the distance and speed in the 9th month, but it was a part of my daily activities.

    Posted by Mira | March 23, 2009, 6:36 am
  2. is not danger exercise during pregnancy ?

    Posted by Herman | March 30, 2009, 11:36 am
  3. Sir,

    Please i want to know what types of exercise during the 8th and 9th months of pregnacy that will help my lobor.

    i will appreciate your quick response.

    bets regards,


    Posted by amuebie obiageli | October 22, 2009, 12:08 pm
  4. Sir,

    what kind of exercise & diet need to take during 8th & 9th month for normal safe deliverly.

    I realy appreciate your immediate response.


    Posted by Rajeshwari | December 23, 2009, 4:32 am
  5. Very Informative Post. You made some good points. I especially liked it. Keep up the good work. Thanks with regards

    Posted by Sudipta | July 9, 2010, 5:37 am
  6. Hi there,

    I just showed this article to my wife since she has been a little depressed that she doesn’t work out so much since being further into her pregnancy. Thanks very much for giving me something to help motivate her and cheer her up!

    Posted by Mark | August 5, 2010, 6:10 pm
  7. exercises for 8th and 9th month. i also have pain in the bones in groin area. suggest some relief

    Posted by namrita | February 22, 2011, 12:29 am
  8. Generally I do not read post on blogs, but I would like to say that this write-up very forced me to try and do it! Your writing style has been amazed me. Thanks, quite great post.

    Posted by | August 21, 2011, 6:10 am
  9. Hi,em in 8th month of pregnency n can’t do much walk jzz 10 to 15 min n em hv mine two kids also to whome em take care kindly suggest some tips

    Posted by musa | August 17, 2014, 7:43 am

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