Women's Diet and Fitness


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Pregnancy Exercise Guidelines

Every woman has to make some critical and big lifestyle decisions during their pregnancy, like quitting smoking or giving up alcoholic drinks. A lot of women decide it's time to get fit again. It doesn't matter if you work out regularly or never exercise, it is important for you and your baby to carry out safe exercise during pregnancy. Some of the benefits are higher endurance levels, better posture, less back pain.

Exercise is also said to reduce the risk you run to contract gestational diabetes and to lower the physical discomfort which is an accompaniment of pregnancy. Exercising everyday will make you feel much healthier and do wonders for your self esteem. You will have more energy and be able to enjoy the changes your body is experiencing. In women who are fit, the labor period is usually shorter and there is a lower chance that cesarean delivery or forceps should be required for the baby's delivery.

The status of your health during pregnancy can have an effect on the health of your child when he or she is a neonate, a toddler or an adolescent through a phenomenon known as 'fetal programming'. If you happen to be obese or overweight, not very active and also suffer from gestational diabetes, there is a very high chance that your child will also be obese and might also get diabetes. The risk is greatly reduced for expectant mothers who stay healthy, don't go over weight and exercise each day while pregnant.

You should consult a doctor on what kind of exercises you should do when you are pregnant and then also decide what kind will give you pleasure. Pregnant women usually like dancing, Pilates, yoga, walking, swimming or cycling. You could also opt for a combination of strength, cardiovascular and flexibility exercises. Remember to begin each exercise session with a warm up and finish with a cool down. It is imperative that you ask the advice of your doctor or midwife irrespective of whether you've exercised before pregnancy or chalked up a new fitness regimen for pregnancy.

It is important that you exercise at a comfortable level and do not over-exert yourself or do any anaerobic exercise. Your baby will be more sensitive to high temperatures during the first trimester, so you should try to avoid overheating yourself during that time. Always drink lots of water. Have light, comfortable clothes and comfortable shoes while exercising. If you are more than 16 weeks pregnant, do not lie down on your back as this might cause the vital blood vessels to press up to your heart and thus, limit the amount of blood your baby gets. You should stay away from contact sports. e.g. horse riding, football, skiing.

Safe exercises during pregnancy can help with your labor period and to keep you feeling healthy, but you should stop exercising if you have hypertension, an incompetent cervix, ruptured membranes or vaginal bleeding. Stay in contact with your doctor and midwife all the time and consult them whenever you need to.


Carmel Wieland ~ ISSA

Certified Personal Trainer


Angie Schumacher~NFPT

Certified Personal Trainer

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