Pregnancy Week by Week

In the “old days” pregnant women were not allowed to do anyone. It was more like they were told that they were supposed to sit down, rest and put their feet up. However, now doctors are saying that it is actually okay to exercise during pregnancy. And in general, physicians will tell you that it is indeed a good idea. The United States Department of Health and Human Services say that women who were healthy before they got pregnant should get a minimum of 2.5 hours of some sort of aerobic exercise each week. That means that most pregnant women should exercise for about 30 minutes most days. Exercise during pregnancy that is recommended are dancing, swimming or walking.

As a general rule we all feel much better both physically and emotionally when we are moving around. Plus movement helps to burn up extra calories and that helps prevent unwanted gain of weight. Those who are active on a regular basis have stronger bones, muscles and joints. And extended benefits of exercising regularly are lowering the risks of premature death, heart disease and many other types of serious illnesses.

But for pregnant women there are even more benefits. It can help control or prevent diseases like gestational diabetes. It can also help build up the body’s stamina that will be needed for labor and delivery. After the woman has delivered the baby it can also help to alleviate or control postpartum depression. It also helps new mothers maintain energy or lose some of the weight that they gained while they were pregnant.

There are some things to consider before you begin a program of exercise during pregnancy. So don’t sign up for the marathon yet. Always talk about it with your physician before beginning. Some women should not participate in exercising while they are pregnant. Those who are at a risk for preterm labor or have something serious like lung or heart disease should not do so before checking with their physician.

After the doctor has told you it’s okay to get involved in some regular activities, you will want to decide what you want to participate in. You might want to just do a brisk 30 minute walk. You may want to do a wide variety of activities like dancing or hiking. Perhaps you would enjoy swimming which is very good for women who are pregnant.

Use caution when choosing an activity and make sure to avoid those which may put you at a higher risk for getting injured. Stay away from horseback riding, kick boxing or sports where you take a chance of getting hit in the stomach area. Also do not participate in anything that would require laying flat on your back.
Pay very close attention to your body when you are exercising. Try to build your endurance up slowly and do not overdo it. Stop exercising and phone your primary care physician if there are any serious problems such as dizziness, headaches, contractions, vaginal bleeding or chest pain.

It is possible to achieve a level of fitness while you are pregnant, as long as you are careful. Talk to your doctor before beginning any regimen of exercise during pregnancy.