Exercise during pregnancy

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Regular exercise can help you adapt to the changes your body is going through during pregnancy. Exercising may help you relax, and it prepares you for labor and delivery.

Get started. Even if you didn’t exercise before pregnancy, it is not too late to start. Choose an activity that you like and that fits your lifestyle. Begin slowly and build up a little at a time.

Be active. Unless your health care provider says otherwise, try to exercise for 30 minutes or more most days of the week. Overall conditioning activities, like swimming, bicycling, or walking, are especially beneficial.

Exercise safely. Monitor the intensity of your workout. Only do moderateintensity (not strenuous) exercise. Slow down if you’re out of breath. If you can’t talk during exercise, lower the intensity of the workout.

Eat 300 extra calories a day. A light snack before and after you exercise will help keep your energy up. Drink water before, during and after your workout.

Do Kegel exercises. Kegel exercises strengthen the pelvic floor muscles used in childbirth. Do Kegel exercises daily by squeezing your pelvic floor muscles for a count of three. Relax, then squeeze again. Repeat 10 to 15 times in a row at least three times a day.

If you have questions about exercising while pregnant speak with your provider. They can suggest healthy activities, guidelines, and any safety precautions.

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