Exercising during pregnancy

During the past 33 weeks, I made my mom gain lot of weight, because of which she now sometimes has backache and she moves with more difficulties as before… Although she tries to exercise a bit during the pregnancy, she realized that it is not enough, so she decided to search for a better exercising program that will ease her pain and make both her and me more comfortable.

Exercising is good for many things. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares moms for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after the baby's born. Pregnant women who perform exercises often find they have an easier birth.

So, I am writing these recommendations also for other moms who read this blog. The research showed that there are several types of recommended exercises which are safe during the whole pregnancy.

The most recommended types of exersises are: walking, yoga, Kegel exercises, swimming (only if the pool is really clean!), aerobics and dancing. Exercises to avoid: skiing, water-skiing, horseback riding, mounting hiking, etc. Some physicians have different opinion and recommendation regarding exercises such as running & jogging, bicycling, stair climbing machines, etc., so every mom should talk to her doctor first before starting an exercising program.

When you Exercise: Don't wear tight clothes. Breathe deeply, drink a lot of water, and remember to keep your heart rate under 140 beats per minute. Stop exercising if you have any vaginal bleeding, dizziness, faintness, shortness of breath, contractions, or nauseous feelings.

The best video exercises my mom found on the internet are those of Dr. Cathy Wendland, expert in fitness, nutrition and wellness. The showcase pregnancy workout videos and helpful tips helped her a lot, and will help any pregnant woman to maintain a healthy pregnancy and healthy lifestyle. Dr. Wendland is a Chiropractor, Group Fitness Instructor, Writer and Professional Speaker.

Warm Up. Warm up that can safely be performed throughout your entire pregnancy. Effective, safe moves for anyone interested in strengthening and toning their body.


Back and Butt. Exercises for back, legs and glutes that can safely be performed throughout your entire pregnancy. Effective, safe moves for anyone interested in strengthening and toning their body.


Yoga. Yoga poses that can safely be performed throughout your entire pregnancy. Effective, safe moves for anyone interested in conditioning and toning their body.


Chest and Triceps. Exercises for back, legs and glutes that can safely be performed throughout your entire pregnancy. Effective, safe moves for anyone interested in strengthening and toning their body.


Biceps and Legs. Exercises for biceps and lower body that can safely be performed throughout your entire pregnancy. Effective, safe moves for anyone interested in strengthening and toning their body.


Kegel Exercises. Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during your pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth. Kegel exercises are also highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles and help these muscles return to a healthy state, and also increase urinary control.

To do Kegels, imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor and are practicing Kegel exercises. While doing Kegel exercises, try not to move your leg, buttock, or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises. So you can do them anywhere!

3-5 sets of Kegel exercises a day are recommended. Each time you contract the muscles of the pelvic floor, hold for a slow count of five and then relax. Repeat this ten times for one set of Kegels.