And so begins another pre-pregnancy post about info I’ve gathered from the Mayo Clinic Guide to a Healthy Pregnancy by Roger Harms and Myra Wick. We’ve covered food and weight. So how about some exercise.
- Fatigue, back pain, and swelling can inhibit you from wanting to exercise. But being active can help lessen some of those symptoms.
- Exercise can help reduce your risk of gestational diabetes, pregnancy-related high blood pressure, and postpartum depression.
- Try to get moving at least 30 minutes a day. Even sporadic workouts are okay.
- Walking, swimming, rowing, cycling, and low-intensity yoga, Pilates and cross-country skiing are good examples of exercises to do.
- Strength training is okay, but avoid too-heavy weights.
- Build up to 30 minutes of activity if you were fairly inactive before you became pregnant. Start with 5 minutes, then add 5 incrementally.
- In general, you should be able to carry on a conversation while exercising. A good rule of thumb to figure out if you’re pushing yourself too hard.
- If you regularly jogged, ran, or swam you can probably proceed with those activities throughout most of your pregnancy. Check with your health care providers.
- Make sure you remain hydrated during exercise.
- Later in your pregnancy, as your weight increases, your center of gravity shifts and your ligaments loosen up—so BE CAREFUL!
- Avoid or be especially careful with risky activities, such as gymnastics, horseback riding, skiing, racket sports, basketball, and soccer.
- Do exercises that can help prep your body for labor and recovery.
This is all in Chapter 2: Healthy Choices During Pregnancy, pages 43-46. But remember, every person is different. While the book is good for general information, your health care provider is the best source to consult on any pregnancy-related issues.