WHY THE NEED TO TRAIN WHILE PREGNANT

Pregnancy might seem like the perfect time to sit back and relax. But unless you are experiencing complications, sitting around won’t help. In fact, pregnancy can be a great time to get active.

Before you begin exercising, remember it is vital to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment.

During pregnancy, exercise can:

1. Reduce backaches, constipation, bloating and swelling

2. Boost your mood and energy levels

3. Help you sleep better

4. Prevent excess weight gain

5. Promote muscle tone, strength and endurance

Consider these simple tips:

1. Start small. You don’t need to join a gym or wear expensive workout clothes to get in shape. Try a daily walk through your neighborhood .Take the stairs instead of the elevator. Just get moving.

2. Find a partner. Exercise can be more interesting if you use the time to chat with a friend. Better yet, involve the whole family.

3. Try a class. Many fitness centers offer classes. Choose one that fits your interests and schedule. Depending on your fitness level, consider these guidelines:

• If you have not exercised for a while. Begin with as little as 10 minutes of physical activity a day. Build up to 15 minutes, 20 minutes, and so on, until you reach at least 30 minutes a day.

• If you exercised before pregnancy. You can probably continue to work out at the same level while you are pregnant as long as you are feeling comfortable and your health care provider says it is OK.

Remember to warm up, stretch and cool down. Drink plenty of fluids to stay hydrated.