Exercise for High-Risk Pregnancy

Exercise is an important of any healthy lifestyle and for people of all ages. This is especially true for pregnant women in having a healthy pregnancy, easy delivery, and quick bodily recovery. Even if your pregnancy is deemed high-risk because of multiple births, past history, advanced age, or existing conditions, there are helpful exercises that can be done and while limited, it is a thousand times better than nothing. As always, before starting any exercise program, always consult with your doctor beforehand about your unique situation and the risks involved with your pregnancy. It is also highly recommended to not perform any exercises or physical exertion during the first trimester. The following are some ideas for exercises that, under normal situations, can be done by women who are in high-risk pregnancies.

1. You can usually safely exercise from bed. Leg and arm movements will provide you with a bevy of benefits and keep you toned for post-pregnancy recovery.

2. Never exercise strenuously. When you strain yourself in an exercise or if you exercise too vigorously, blood will move away from your inner organs and to your concentrate in your muscles, lung, and heart. When the blood diminishes in your organs, it also diminishes in your uterus and your baby.

3. Never perform any exercises that require footwork, extreme bending, or that may apply pressure to your abdominal area. As your pregnancy develops, your center of balance will change and make falls more probable.

4. Watch your temperature. As you exercise, your body temperature will increase. An increased body temperature can adversely affect the health of your baby. Your temperature should never rise above 101 degrees F.

5. Lift weights no more than 2 lbs each. These light weights lifted in small sets will keep your arms, shoulders, and upper body in good shape for more prepared for a quick recovery and more importantly prepared for caring for your new baby. Alternatively, you can use large rubber bands that can be bought at many sporting goods stores that you can attach to the sides of your bed that can provide appropriate resistance.

6. Kegels are an important exercise and can be done easily in any environment. This exercise is simply contracting your pelvic muscles in the same action you would use to stop urinating. Tighten the muscles, hold for 3-4 seconds, and release. Do in sets of 10 as often as desired.

7. The C-curve, or in yoga, the cat posture, can be done on hands and knees. Arch your back up, rounded, slowly and slowly straight again. Repeat several times, stopping to breathe after each one.

8. The plank is done by tightening your abdominal muscles slightly, holding for a few seconds, and then releasing. Do sets in ten a couple times daily.

9. Lower body work is essential during pregnancy. Start with ankle exercises by moving your ankles and feet in circles, 10 circles clockwise, and 10 counter-clockwise. Repeat this 3 times daily.

10. Leg slides can be done easily and help your legs keep some tone. Tilt slightly with your pelvis and while lying, slide your foot close to you, bending your knee up. Breathe in before the slide, lower your leg while exhaling. Do this in sets of 10 for each leg a couple times daily.

11. The last exercise you can do is the bridge. While lying, bend your knees so that your feet are planted firmly on the bed or ground. Raise your buttocks slightly off the surface while holding your buttocks with your hands. This is meant for your legs and buttocks, so if you feel any back discomfort then try lowering your hips slightly until the weight shifts from your back. Repeat this 3 to 5 times.

These tips and exercises will help you stay healthy, help to ensure your baby is healthy, speed your post-pregnancy recovery, and give you the strength you will need to care for your new baby.