I’m in the first trimester of my 3rd pregnancy (my children are 9 and 3). I didn’t really exercise through those pregnancies, but would like to keep active during this one. Anything you have to share is appreciated!
Tags: During, Exercises, Good, Pregnancy, Some, What
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January 22nd, 2010 at 7:34 AM
Excercizing during pregnancy is great. It makes having babies significantly less painful and makes it easier to bounce back from baby weight.
When I was pregnant with my son I walked three miles every day (1.5 in the morning and 1.5 at night), and then alternated days of 60 minutes of pilates [special pregnancy pilates videos are available in stores and online for a fairly reasonable price] and 90 minutes of cardio/light weight training [think using a can of soup as a weight, nothing really hard] from when I found out until about a week before I had him. I also bought an excersize ball [I think it was about $20 or $30] and sat on it any time I would have normally sat on the couch-excersize balls strengthen back muscles and lightly work ab muscles just by sitting on them so if I was having an especially busy/bad day I would just do that instead of my workout regimen.
Working out during my pregnancy was such a good idea for me! My labor was at worst “uncomfortable”(I played connect the dots until it was time to push), I only gained 23 pounds during my pregnancy, and it only took me three weeks to lose my baby weight and an EXTRA five pounds!
Before you start any serious excerize you should always ask your doctor about risks because of your particular medical situation/background, but generally it is always a good idea to do as much as you can—and have fun while you’re doing it!
Good luck and enjoy!
January 22nd, 2010 at 8:20 AM
Any low-impact exercise is good for a pregnant woman. Building up stamina can help during labor and birth as well.
Some good exercises include:
Water aerobics
Spin class (beginners)
Walking
Yoga
Pilates
This is the answer I put for another question similar to this:
“People who have a regular workout routine tend to have less pain in childbirth, easier labors and births, and faster recovery.
Muscles that have been fatigued may feel tired, uncoordinated, and heavy. When worked to the extreme, the muscle simply refuses to do any more work. As the uterus is simply a large muscle group, and labor is an athletic event that commands the attention of this muscle group, the following information is intrinsic to, not only other exercise and muscle labors, but labor and birth as well.
The body’s main fuel source is glycogen. It is formed from carbohydrates and stored in the muscles and liver. When combined with the oxygen that is inhaled during a workout, the glycogen breaks down into carbon dioxide and water. If a body has not built up stamina through regular physical exercise and a healthy, fit body, or a heavy workload tolerance, the body has a harder time getting rid of the glycogen, and the byproduct is lactic acid.
Lactic acid can very quickly build up in the muscles and will quickly overflow into the bloodstream. At that point, the body starts shutting down. Enzymes slow, coordination falls apart, muscle contraction becomes more difficult and painful – even “burning”, and the participant has an overall feeling of fatigue. If the lactic acid build-up gets high enough, the muscle stops contracting altogether. The participant loses control of the muscle, which becomes increasingly painful and may cramp.
Since one cause of muscle fatigue is lactic acid, training the body to tolerate higher levels of it without showing reduced performance would be an advantage to competing and completing sports and other laborious events that require stamina.”
Some pregnancy-specific exercises that I would recommend would include:
Squats – squats help to stretch your inner thighs and prepare your perineum for birth
Mare Stretch – On all fours, sag your belly toward the ground. Now tuck your tailbone under until your spine is neutral (not arched). Relax and repeat. this helps to get your uterus out of your pelvis. It increases blood flow to your uterus, helps alleviate backpain and sciatic nerve issues, decreases risk of UTI, and vericose veins.
Tailor Sitting – Indian style without crossing your ankles under your thighs. Stretches your inner thighs, prepares your perineum for birth, decreases the incidence of vericose veins, and promotes good posture: which, in turn, promotes optimal fetal positioning for birth
Kegels – You can find this muscle by attempting to stop the flow of urine while on the toilet. Only use this means to FIND the muscle, not as a way of regularly exercising the muscle. These are exercises which promote toning and conditioning of the pubococcygeous muscle. This muscle, when toned, helps lower your incidence of urinary and fecal incontinence, puts the babies head in proper alignment for best route through the pelvic outlet, decrease incidence of episiotomy and tearing, and decrease the incidence of uterine prolapse.
January 22nd, 2010 at 11:03 AM
walking and Keigals
January 22nd, 2010 at 1:28 PM
hi paty,
first of all congratulations to bring the gift of ur god and ur love to this beautiful world.now to be fit during pregnancies do yoga in the moring.walking.eating healthy food.but do take of urself.go tosee ur doctor regularly.n take care n be happy.
January 22nd, 2010 at 7:35 PM
Go to http://www.stayfitpreg.com!
January 22nd, 2010 at 7:41 PM
all the sex you want can’t get more pregnant,lol seriously though try lamaz classes
January 22nd, 2010 at 7:45 PM
It’s wonderful that you want to stay healthy, but if you are not used to regular exercise, then now is not the time to start. It would be easy to overdo it and put too much strain on your body. A good walk everyday is a wonderful way to encourage good circulation and give you a cardiac workout. Make sure you are drinking plenty of water. Also, consider Pregnancy Yoga. It starts out very slow and has some really awesome breathing techniques that will help tremendously in labor. Good luck.
January 22nd, 2010 at 10:41 PM
WELL IM NOT PREGNANT LOL BUT MANY PEOPLE LIKE TO DO YOGA AND JUST MEDITATE.
January 23rd, 2010 at 1:30 AM
yoga
January 23rd, 2010 at 5:06 AM
go for a walk in the park…..for some fresh air….ya that all i know
January 23rd, 2010 at 7:40 AM
Sex. It feels good, and is very good for you.
January 23rd, 2010 at 2:13 PM
Try going for long walks and do some yoga.
January 23rd, 2010 at 6:58 PM
Yoga, walking, swimming, stretching, dancing, low impact aerobics, and light weight training are all things suggested by my ex-wives Ob/Gyn when she asked her this question. The first thing to do is talk to your Dr. they will be able to make specific recommendations based on your personal history.
January 24th, 2010 at 12:55 AM
YOGA!!
January 24th, 2010 at 1:54 AM
Well when I was pregnant I did some 10 mile jogs each day. That would explain why my daughter is not fat and super healthy! Good luck!
January 24th, 2010 at 8:05 AM
Swimming is a good way to get cardio in without the high impact. You can still use light weights for arms, chest, and back. Do squats and lunges for your legs.
January 24th, 2010 at 9:03 AM
sex sex and more sex its very healthy for you and the baby
January 24th, 2010 at 12:48 PM
Walking, stretching, extra light weights or bands for resistance.
January 24th, 2010 at 2:55 PM
the crazy leg flapper
January 24th, 2010 at 7:35 PM
okay well when my mom was pregnant with me my brother and my sister she used to walk a mile on the treadmill 4 times a week, and plus you can go to places with arobics for pregnant women, also swimming is really good for you and the baby just dont overdo it it could cause problems with the baby. hope that helped!
January 24th, 2010 at 10:33 PM
Spinning! Actually it’s great exercise no matter what your condition. so long as you keep your heart rate low, your doctor can tell you the specific heart rate, you’re ok. In college my spinning instructor was 7 mos pregnant. she was HUGE!!! but she wore a heart rate monitor the whole time, once she had the baby losing the weight was a breeze.
January 25th, 2010 at 5:20 AM
yoga and gentle pilates are good but swimming and prenatal aquatics are even better
January 25th, 2010 at 11:12 AM
Swimming exercises
January 25th, 2010 at 11:44 AM
Ok…so the best one to keep your body going and your baby to get some of the excercise too is first you lay on your back, then you lift your legs up and down for at least 5-10 minutes…This excercise helps your legs, your baby and yourself, another good one is the roll over…you don’t really roll over though…stand up, put your hands under your belly, and once again go up and down with your legs…this shall help if not go to google and type in pregnate excercises! good luck!!
January 25th, 2010 at 3:17 PM
Are you talking about cardio or strengthening exercises? If you are talking about cardio, stationary biking, walking in the pool are good exercises to keep you in shape and at the same time you protect your lower extremities from the pounding of jogging and running. Remember that your hormonal changes make your joints very prone to laxity.
If you want to do strengthening exercises, I would recommend pelvic stabilization exercises. There is a program called beyond Kegels, by Janet Hume, PT that targets specific muscles in your pelvis so you can minimize problems of the pelvic floor.
Have a good and safe pregnancy.
January 25th, 2010 at 5:24 PM
swimming
January 25th, 2010 at 6:54 PM
Walking is the best exercise you can do. Alot of times if a patient comes in, in labor but her contractions are making her dilate theres a couple of things they might do – one is make her walk to see if that will help her along or send her home to wait it out until the contractions are hard enought to make her start dilating. If the contractions are hard enough then she won’t dilate. Walk, walk and walk that’s the best one and drink lots and lots of water every day.
January 25th, 2010 at 8:05 PM
prenatal yoga… it strengthens and tones. it even helps you bond with your unborn child.
January 25th, 2010 at 9:24 PM
Here are a few things you can do kegel exercises, swimming, walking, yoga and dance. I’m a circuit trainer and also 38 weeks pregnant. I’ve done the circuit during most of my pregnancy. Now i’m just walking my butt off. Circuit training is also great exercise during pregnancy just skip the ab exercises. 30 mins a day and your working everything. Its not over the top and most places are for women only. I would talk w/ your doctor before you start anything new just to be on the safe side. But hey if you were in shape before you got pregnant than its safe to keep it up. Another nice tip is to get something to keep track of your heart rate. Don’t get it above 140. Hope this helped. Good luck!
January 25th, 2010 at 9:24 PM
practice breatfeeding on your husband. just to get the feel of it.
January 26th, 2010 at 3:47 AM
Sex is not the answer for everything,so i want say sex, I’m sure you want a serious answer,try looking up a few websites it will be your best choice