Click here for STRETCHING EXERCISES Click here for POSTURE EXERCISES Exercise Guidelines for Moms-To-Be Before you begin exercising, check with your doctor to make sure that the activities you’ve chosen are safe. Exercising for 20 to 30 minutes three times a week is usually recommended, although more frequent exercise is preferred. Follow these simple guidelines: Avoid any jerking or bouncing movements. Instead, use smooth flowing movements. Low impact aerobics are acceptable (walking, treadmill, etc.) Ask your doctor about continuing any aerobic workouts. Don’t strain. Stop and rest when necessary and resume the activity when rested. Don’t lie flat on your back after the fourth month. Avoid exercising in hot, humid weather. Try to stay cool. Exercise on a firm surface. Do not hold your breath. Breathe completely and avoid becoming winded. Always drink water before, during, and after exercising. Listen to the signals your body gives. Stop if you get dizzy, feel pain or cramps, lose muscle control, or can’t catch your breath. Do not participate in any activity or exercise that would cause you to lose your balance(i.e. switch from your road bike to a stationary bike, switch from a step class to a class without step) Wear clothing that is comfortable, and allows you to move freely. After your baby arrives, resume your regular pre-pregnancy routine gradually. Listen to your body, it’s just been through a lot! Pregnancy requires an additional 300 calories. If you exercise regularly, you will need even more calories to keep your body going. When exercising, be sure not to lock your knees while standing. Keep knees slightly bent, and do not stand motionless for long periods of time. If you keep moving and keep your joints slightly bent, you will keep the blood flowing and help prevent dizzy spells. Common Exercises During Pregnancy Aerobic Exercise: Aerobic exercise stimulates your heart and lungs, improves your blood flow and expedites the use of oxygen. We recommend walking, swimming and biking to help you increase your strength. To resist fatigue, always keep a comfortable pace. Conditioning Exercises: Conditioning exercises tone your abdominal and pelvic muscles, preparing you for childbirth. Performing these exercises will speed up your recovery. Kegel Exercise: Lie on your back, knees bent, feet about 12 inches apart, soles flat on the floor. Your head and shoulders should be flat on the floor and your arms resting flat on your sides. Tighten your pelvic floor muscles and squeeze, as you would to stop urinating midstream, and hold for three seconds. Then slowly release the muscles and relax. Repeat groups of 10 to 12 several times a day. Click here for STRETCHING EXERCISES Click here for POSTURE EXERCISES