Saturday, December 31, 2011

Exercise to do After Six Week Pregnancy

As long as certain precautions are taken, participating in exercise during your pregnancy is safe and recommended by the American Congress of Obstetricians and Gynecologists. Week six of your pregnancy may include symptoms of "morning sickness" and regular exercise may provide some relief. Both aerobic exercise and resistance training can be included in your exercise routine during the first trimester and throughout your pregnancy.
Always follow your doctor's instructions as you continue or begin a new exercise program during your pregnancy. Your doctor will determine if you have any conditions that may make exercise unsafe for you and your baby. Avoid exercises that include jarring motions, jumping and quick changes in direction. Stop exercising and contact your doctor if you experience vaginal bleeding, dizziness or chest pain. During the early stages of your pregnancy, both you and your baby experience rapid changes. Listen to your body and exercise as symptoms of morning sickness and fatigue allow.
Aerobic Exercise
The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on three or more days each week for pregnant women. Walking, cycling, swimming and other low-impact exercises can be safe for you to continue -- or even begin -- during the first few weeks of your pregnancy. If you were a runner before you became pregnant, you can often continue to run during your pregnancy, as long as you are cleared to do so by your doctor. Week six and the first trimester of your pregnancy are an excellent time to participate in aerobic exercise, as you still have coordination and balance that may diminish with a growing baby and expanding belly in the later stages of pregnancy.
Resistance Training
Resistance training exercises can also usually be continued during week six of your pregnancy. According to fitness expert Tracey Mallet, use lighter weights and increase your repetitions to avoid overloading your joints. Your goal for resistance training while pregnant should be to maintain your fitness instead of making big improvements. A basic strength training routine done at least two times each week that includes exercises for your major muscle groups is usually enough to keep your muscles fit. During the first trimester you can still participate in exercises that require you to lie on your back, but these should be discontinued during the second and third trimesters.
Participating in exercise in week six and throughout your pregnancy can provide both you and your baby many benefits. The American Council on Exercise reports that exercise may help relieve fatigue, constipation, swelling of your hands and feet and leg cramps associated with pregnancy. Also, regular exercise during pregnancy prepares your body for labor and delivery and may also allow you to regain your pre-pregnancy body more quickly.

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