If your doctor approves, get moderate, regular, low-impact exercise, such as walking, swimming, or pedaling a stationary bike. Twenty to 30 minutes of exercise at least three times a week is recommended for most pregnant women. If you’re already a well-conditioned runner or workout star, you’ll probably be able to continue, perhaps at a lower intensity. If you’re out of shape, you shouldn’t try anything too strenuous during pregnancy. Some women should not exercise at all during pregnancy. So whether you’re a triathlete or a couch potato, you should discuss exercise with your doctor first.
As you get further along in your pregnancy, your sense of balance may be thrown off and your ligaments will get looser. (It’s a hormonal thing.) Because of these changes, many doctors advise against sports where falls are likely, such as skiing, cycling, and horseback riding. Waterskiing, surfing, and scuba diving are considered especially dangerous and should be avoided.
Take frequent breaks while exercising, and drink plenty of fluids. Limit exertion during hot, humid weather—you don’t want to get overheated. Avoid exercise that requires you to lie flat on your back after the first three months of pregnancy; the uterus may press on large blood vessels, restricting blood flow to your heart. Even if you are in good shape, do not push yourself anywhere near your limit. It appears that it may be safer if your heart rate (the number of beats per minute) stays below 140.
In addition to aerobic exercise, strengthening and stretching exercises can help prevent backache and other pregnancy discomforts. Try the pelvic tilt and Kegel exercises for starters.
The Pelvic Tilt
Start on your hands and knees. Relax your back, then breathe out and tighten your abdominal muscles while tucking your buttocks down. Your back will naturally arch upward. Hold for a count of five or ten. Repeat. You can also do it standing against a wall: When you tighten your abdomen and tuck in your buttocks, your lower back will flatten against the wall.
Start on your hands and knees. Relax your back, then breathe out and tighten your abdominal muscles while tucking your buttocks down. Your back will naturally arch upward. Hold for a count of five or ten. Repeat. You can also do it standing against a wall: When you tighten your abdomen and tuck in your buttocks, your lower back will flatten against the wall.
Kegel Exercises
Kegel exercises are like internal calisthenics. They strengthen the pelvic floor muscles (the muscles around the vagina and anus). This may make childbirth and recovery easier and help prevent the leaking of urine that new mothers sometimes experience. (Because they tighten vaginal muscles, they may even improve your sex life!)
Kegel exercises are like internal calisthenics. They strengthen the pelvic floor muscles (the muscles around the vagina and anus). This may make childbirth and recovery easier and help prevent the leaking of urine that new mothers sometimes experience. (Because they tighten vaginal muscles, they may even improve your sex life!)
To do Kegels, tense the muscles around the vagina and anus as if trying to stop the flow of urine. Hold them tight for several seconds, then relax. Do 10 to 20 contractions three or four times a day, and try to work up to holding each contraction for 10 seconds. You can do this exercise when you’re sitting, standing, or lying down. Any time you’re waiting—at a red light, in a store, or at the doctor’s office—you can get in a few Kegels.
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