New Beginnings Birthing Center Exercise Guidelines
Before you begin exercising, check with
your doctor to make sure that the activities you’ve chosen are safe.
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Exercising for 20 to 30 minutes three times a week is usually
recommended, although more frequent exercise is preferred. Follow these
simple guidelines:
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Avoid any jerking or bouncing
movements. Instead, use smooth flowing movements. Low impact
aerobics are acceptable (walking, treadmill, etc.
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Ask your doctor about continuing any
aerobic workouts.
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Don’t strain.
Stop and rest when necessary and resume the activity when rested.
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Don’t lie flat on your back after the
fourth month.
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Avoid
exercising in hot, humid weather. Try to stay cool.
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Exercise on a
firm surface.
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Do not hold
your breath. Breathe completely and avoid becoming winded.
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Always drink water before, during, and
after exercising.
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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.
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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)
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Wear clothing that is comfortable, and
allows you to move freely.
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After your baby arrives, resume your
regular pre-pregnancy routine gradually. Listen to your body, it’s
just been through a lot!
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Pregnancy requires an additional 300 calories. If you
exercise regularly, you will need even more calories to keep your
body going.
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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.
Before you begin exercising, check with your
doctor to make sure that the activities you’ve chosen are safe.
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 Exercises: 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 mid stream, and hold for three
seconds. Then slowly release the muscles and relax. Repeat groups of 10
to 12 several times a day.
Other Pregnancy Exercises
Before you begin exercising, check with your
doctor to make sure that the activities you’ve chosen are safe.
Posture Tips:
The best approach to avoid back problems
during pregnancy is prevention. By coming into pregnancy with strong
back and abdominal muscles, good posture and graceful body movements
will minimize backaches due to pregnancy. But don’t panic. It’s not too
late to learn body mechanics that will minimize your back pain during
pregnancy.
Click here for illustrated instructions.
Stretching Exercises: Stretching exercises not
only make you more flexible, they also help relieve some of the aches
and pains of pregnancy.
Click here for illustrated instructions.