Prenatal fitness tips for pregnant women

Fitness before, during, and after pregnancy is an essential part of motherhood. Regular exercise during pregnancy has been shown to decrease fat retention, result in shorter and less complicated labor, increase energy levels, and shorten postpartum recovery time. In addition, women who exercise during pregnancy report less lower-back pain, depression, constipation, swelling, nausea, leg cramps, varicose veins, insomnia, fatigue, and incontinence. Physical activity during pregnancy also reduces the incidence of gestational diabetes by half, the risk of pre-eclampsia by 35%, the need for forceps or C-section by 75%, and the need to intervene due to fetal heart-rate abnormalities by 50%! As if you need any more reason to be active, exercising women experience fewer incidences of postpartum depression.
In 2002, the American College of Obstetricians and Gynecologists (ACOG) created guidelines for exercise during pregnancy. By following these guidelines and doing what feels right, your exercise will benefit you and your baby!

Prenatal Exercise DO’S

Get permission from your physician before starting an exercise program.
Let your body be your guide. Your workout should feel moderately difficult, yet you should still be able to carry on a conversation.
Get at least 30 minutes of exercise per day on most days of the week.
Swim! It’s a perfect exercise for balance, cardiovascular and strength training, while at the same time reducing swelling in your extremities.
Participate in low-impact activities only. Your hormonal changes can make your joints more susceptible to injury.
Take in plenty of nutritious calories. The demands of pregnancy require read more