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Health & Fitness

Pregnancy and Exercise

So, you just found out your pregnant. You may ask yourself, can I start an exercise program or continue with the one I am doing? Well, the answer is more than likely yes to both. However, as with everything there are some exceptions.

You should first check with your doctor to make sure you are cleared for exercise during your pregnancy. Some of the reasons you may not get cleared are, heart or lung disease, a short cervix, preterm labor, multiple pregnancies (twins), high blood pressure, and vaginal bleeding to name a few. Once cleared, you can begin your exercise program.

Thirty minutes a day, most days of the week is a good start. A combination of aerobic, resistance, and stretching exercises are recommended. Yoga, pilates, light weights or bands, and body weight exercises combined with a stability ball or a Bosu are also great. Walking and buoyancy exercises in a pool are good aerobic activities. Activities you want to avoid are any potential contact sports, such as volleyball, mixed martial arts or basketball. Also no deep knee bends, toe touches or any supine exercises ( lying on your back). Also, any activity such as skiing where there is a potential to fall should be avoided.

The benefits from exercising while pregnant are many. They include an energy boost, better sleep, a reduction in discomfort (especially back pain), an improved mood and self image, help with the rigors of labor, faster body bounce back after birth, reduced risk of gestational diabetes, and even some studies suggest a healthier baby weight. 

There are signs that you need to stop exercising and notify your doctor immediately. These include trouble breathing, dizziness, headaches, vaginal bleeding, chest pains, weak muscles, preterm labor, calf pain or swelling, leakage of fluid from the vagina, and decreased movement of the baby.

Training with a certified personal trainer will help you design a safe and effective regimen to keep you going strong during and after your pregnancy.

Stephen Stern, BS, CPT, CSH
Common Sense Fitness
Personal Training
605 Washington Avenue
North Haven, Ct. 06473
203-530-1811
www.comsenfit.com
stepstern@comcast.net

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