Exercise: Pace it for pregnancy

Pregnancy seems like a perfect time to sit back and relax. Once your body begins changing, you’ll notice that you feel more tired than usual. You may also have to deal with such pregnancy-related problems as back pain, muscle cramps, swelling and constipation.

In fact, pregnancy offers a great reason to get active. Exercise can help lessen common pregnancy complaints. It can boost your energy level and improve your overall health. Perhaps best of all, it can help you prepare for labor and childbirth by increasing your stamina and muscle strength. If you’re in good physical condition before giving birth, you may even shorten your labor and recovery times.

Before starting or continuing any exercise program, talk with your health care provider. That’s especially important if you have a known medical condition, such as thyroid disease. It’s also important to know that pregnancy itself is physically demanding. You can expect to gain 25 to 35 pounds. Pregnancy is not a time to try losing weight or maintaining your current weight. In addition, your heart will pump about 50 percent more blood. Your body will consume up to 20 per-cent more oxygen while you rest and even more when you exercise. As your abdomen increases in size, your posture will shift, putting new strain on your back muscles and changing your balance. Toward the end of your pregnancy, the joints and ligaments in your pelvis will loosen in preparation for labor. All of these changes will affect the way your body responds to exercise. Muscle and joint injuries are more likely to occur if you’re not careful.

If you are pregnant and have no complications, you may want to meet this goal. However, exercising even three or four days a week for 20 minutes or more can offer health benefits. Walking is an excellent exercise for beginners. It provides moderate aerobic conditioning and puts minimal stress on your joints. Other good choices are non weight-bearing activities, such as swimming or cycling on a stationary bike. Before you begin any activity, check with your health care provider. You’re more likely to stick with an exercise plan if it involves activities that you enjoy. Choose activities that can be included easily in your daily schedule. Programs held at inconvenient times and places may discourage you from exercising at all.

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