Exercise During Pregnancy

Babies are a joy, but they also take a tremendous amount of attention. Don't try to go it alone. Both you and your partner should have time each day just for you while the other is taking care of the baby. Watch a favorite TV show, read a book, go for a walk, take a bath.

Babies learn by watching and interacting with their environment. You'll find yourself acting goofy to encourage your newborn. After the first few weeks, you'll see your baby studying and eventually imitating your silly faces.

It's true. Your new baby rarely means a good night's sleep. That shouldn't last long, but until your newborn dozes through the night, you can take turns with your partner in getting up.

There's one more person to interact with, and that means less time for "us." The relationship dynamic is different, and you can get so busy you'll forget to talk. If one of you provides most of the baby care, the other can feel slighted.

Congratulations! Your baby's schedule is now your schedule. Newborns sleep up to 18 hours a day. That's broken up into small chunks, and in between, there's feeding, changing, and a whole lot of holding and cooing going on.

When you're pregnant, you can do most types of exercise. Just don't overdo it. Activities such as swimming, walking, indoor stationary cycling, step or elliptical machines, or low-impact aerobics classes can be very beneficial with a low risk of injury to you or your baby.

Make sure you drink plenty of water when you work out during pregnancy. Try drinking 8 ounces of water 20-30 minutes before you start exercise, and 8 ounces every 20-30 minutes during your workout. Also remember to hydrate following your routine. If you are concerned, you will need to use the bathroom more often because you are drinking more; work out at a gym where there is a restroom available, or if you walk or run outside, stay close to home in case you need to make a pit stop.

Some women should not exercise during pregnancy. If you have a medical condition such as asthma, heart disease, or diabetes, you should consult your doctor before exercising.

Years ago, the American College of Obstetricians and Gynecologists recommended pregnant women not raise their heart rate above 140 beats per minute during exercise, but this is no longer a guideline. Most women who were physically active prior to becoming pregnant can maintain physical activity during pregnancy. You may have to reduce the intensity; work out at a comfortable level, such as with low impact aerobics versus high impact. Exercising at about 70% of your maximum heart rate causes no change in the fetal heart rate.

Regular exercise during pregnancy is important for your health and well-being. It can improve posture, prevent backaches, decrease fatigue, relieve stress, and build stamina you will need for labor and delivery. It may also help prevent a type of diabetes that develops during pregnancy (gestational diabetes).