The Essentials of Exercise

• Aim for 30 minutes of exercise several times a week.     • Hydrate.     • Stretch before and afterward.     • Monitor your heart rate.     • Do low impact exercise.

oday’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 Status
High-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 Out
The 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 Carefully
Before 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.