Creating a pregnancy fitness plan

Staying healthy during your pregnancy is not only important for you, but also for your baby. There are a few different ways that you can structure your fitness plan, depending on your pre-pregnancy fitness activities. For instance, some avid runners will shift from running based on number of miles to simply basing their exercise time on minutes.

No matter what your fitness plan was prior to pregnancy, there are a few exercises that you should focus on each day:

• Cardio like walking, running, cycling or spending time on the elliptical: Having a strong cardiovascular system can ensure optimal heart health, which is important during labor. Throughout your pregnancy, a strong cardiovascular system can have a number of benefits – helping prevent gestational diabetes and improving your ability to sleep.
  
• Stretching: Stretching your muscle groups can help you feel relaxed and more comfortable, even if you are approaching the last few months of pregnancy. Some key stretches:
• Shoulder circles: Rotate your shoulders backwards and down in the largest circle that you can make to help open the chest and relax your upper back muscles.
• Seated hip stretch: Sit on a chair with your feet flat on the floor and your thighs parallel to the ground. Move your right ankle to rest on your left knee, and sit up tall. Place your right hand on your right knee and press; hold as long as you can.
• Bridges: If you don't have strong glutes, your lower back can be feeling the pain. To do bridges, lay on your back and bend both of your knees with your feet hip width apart. Tighten your glutes and lift off the floor; holding for three seconds.
  
• Pelvic floor exercises like kegels and pelvic tilts: Having a strong pelvic floor eases soreness during pregnancy and can help reduce pain during labor. To do pelvic tilts, stand straight with your back against a wall and relax your spine. Breathe in deeply while you move the small of your back to the wall. Exhale. Repeat the exercise for about five minutes.

Kegels are also important to strengthen your bladder muscles and keep them healthy during pregnancy and beyond. To do kegels, squeeze the muscles around your vagina and anus by thinking about trying to pull the muscles up and in. These are the same muscles you use to stop the flow of urine or prevent gas from passing.

You will know if you are doing these exercises right if you don’t feel any movement in your buttocks or abs. In addition, you should be able to isolate your pelvic floor so if you someone look at you while you were doing the exercises, they wouldn’t see you moving at all.

Each of these exercises will help you build a strong base of fitness to prepare you for the months ahead during your pregnancy and in labor. Before you start a fitness plan during your pregnancy, you should consult your doctor to ensure it is in line with your pregnancy plan and current health.