Congratulations! You've just found out your pregnant. So is it time to lace up your sneakers for a good long walk? Or throw in the towel on exercise?
During your first trimester of pregnancy, there are many small changes going on inside your body, but you may not feel different at all. So this is a great time to continue your exercise routine...or start one. Exercise in pregnancy has bountiful benefits:
- Exercise can prevent aches and pains of pregnancy including constipation, varicose veins, backaches, and exhaustion.
- Exercise may lower the risk of preeclampsia and gestational diabetes during pregnancy.
- Regular exercise helps you sleep better during pregnancy.
- Staying active can protect your emotional health. Pregnant women who exercise seem to have better self-esteem and a lower risk of depression and anxiety.
- Active women are often better prepared physically for labor and delivery.
- Fit women have an easier time getting back to a healthy weight after delivery.
The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication. If you're active, you're often able to exercise at the same level of intensity you did prior to pregnancy. If you're just starting off, ask your Good Samaritan doctor for advice.
Recommended exercises include:
- weight bearing exercise
- Kegel exercises
When you exercise, don't wear tight clothes, but do wear a good sports bra that will give you good support. Wear shoes that also have good support and are not slippery. Drink a lot of water. And remember to keep your heart rate under 140 beats per minute.
Fitness goes hand in hand with eating right to maintain your physical health and well-being during pregnancy. If you have any questions, you can connect with our nurses on our Consult-A-Nurse line at (888) 724-2362. They can field a variety of questions, including those about exercise and your pregnancy.