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There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery.

Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise. Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby.

Exercise During Pregnancy

Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. As shown in the photo above, prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women. Here are some of the benefits from exercise during pregnancy you may experience:.

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You can visit this page for more information about the effects of exercise on pregnancy. If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.

The American Pregnancy Association would have cautioned against this because of the vulnerability of impact with another player, the ground, or parts of the surrounding court area.

However, it is important to highlight a key truth in the counsel her healthcare provider gave. Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise. You may want to include these basic guidelines in planning exercise during pregnancy:.

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Please see this article for more information on exercise guidelines. Before you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. It is also easy to fit into a busy schedule.


Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees.

Then slowly stand back up, pushing up from your knees with your arms, if you need to. Repeat this 5 times working up to more. Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. At every meal, fill half your plate with fruits and vegetables. The other half should include whole grains like brown rice, whole-grain bread , or oatmeal. Try to limit packaged, processed foods and drinks that are high in salt, saturated fat , and extra sugars. Protein : Foods like beans, seafood, lean meats, eggs , and soy products are rich in protein , which help your body recover from childbirth.

Iron: This nutrient helps your body make new blood cells , which is especially important if you lost a lot of blood during your delivery. Red meat and poultry are high in iron. So are tofu and beans. If you had twins, have a health condition, or are vegan , check with your doctor.


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You may need a supplement to get the right nutrition. Most new moms lose about 4. Be careful with:.

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Alcohol : Experts have different opinions on how much if any is safe for a baby. Some fish : Swordfish, shark, king mackerel, and tilefish are high in mercury, a toxin that is harmful to your baby, so avoid them. Tuna can have some mercury, too. Keep healthy snacks on hand.