Pregnancy and delivery are stressful times for a woman's mind and body. Utilizing a park or fitness center to perform gentle exercise routinely can help strengthen and prepare you physically and mentally, making for an easier third trimester, delivery, and recovery. Here is a brief guide to safely incorporating exercise into your routine.

Benefits

Exercise provides many physical and mental benefits before, during, and after pregnancy. Regular cardiovascular exercise, in particular, has been shown to improve mood, sleep quality, and energy levels. 

Gentle activities that elevate the heart rate for about 30 minutes per day, such as walking, can also ease constipation and mild joint pain. They also burn calories, which helps manage weight and reduce the risk of premature labor. If one 30-minute exercise session is too tiring, you can break your cardiovascular activities up into smaller sessions throughout the day that total 30 minutes.

Limitations 

During pregnancy, it is recommended that women avoid intense, high impact exercise, especially in hot weather. However, if you were an experienced runner before pregnancy, your doctor may approve of you continuing to run. Exercises that require lying flat on the back should also be avoided, as they can interfere with blood flow. 

It is very important to ensure that you stay hydrated while exercising during pregnancy. Balance can also become an issue due to changing weight distribution, so it may be necessary to slow down your movements. If vaginal bleeding, dizziness, severe headache, chest pain, or difficulty breathing occur during or following exercise, contact your obstetrician immediately and follow their advice.

If you're pregnant and looking to add more regular exercise to your routine, you can count on the Jacksonville Parks & Recreation Department in Jacksonville, AR. Choose from gentle swimming, walking in over a dozen parks, or taking a low-impact aerobics class to keep yourself and your baby strong and healthy. Visit their website or call (501) 982-4171 for more information on upcoming events.