Pregnancy Exercises: Safety, Benefits & Guidelines

Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.

What are the benefits of exercise during pregnancy?

Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing.
To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. Prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.
Here are some of the benefits from exercise during pregnancy you may experience:

• Reduces backaches, constipation, bloating, and swelling
• May help prevent or treat gestational diabetes
• Increases your energy
• Improves your mood
• Improves your posture
• Promotes muscle tone, strength, and endurance
• Helps you sleep better
• Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.

Guidelines for choosing an exercise during pregnancy

If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.
Many people were uneasy when they discovered that Olympic volleyball player Kerri Walsh Jennings had received the “OK” from her obstetrician to play competitive volleyball while pregnant. The American Pregnancy Association would have cautioned against this because of the vulnerability of impact with another player, the ground, or parts of the surrounding court area. However, it is important to highlight a key truth in the counsel her healthcare provider gave.

Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise.

You will probably want to avoid these types of exercises during pregnancy:

• Activities where falling is more likely
• Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
• Activities that require extensive jumping, hopping, skipping, or bouncing
• Bouncing while stretching
• Waist twisting movements while standing
• Intense bursts of exercise followed by long periods of no activity
• Exercise in hot, humid weather
• Do not hold your breath for an extended period of time
• Do not exercise to the point of exhaustion

You may want to include these basic guidelines in planning exercise during pregnancy:

• Be sure to wear loose fitting, comfortable clothes, as well as, a good supportive bra.
• Choose well-fitting shoes that are designed for the type of exercise you are doing.
• Exercise on a flat, level surface to prevent injury.
• Eat enough healthy calories to meet the needs of your pregnancy, as well as, your exercise program.
• Finish eating at least one hour before exercising, see also pregnancy nutrition.
• Drink plenty of water before, during and after your workout.
• After doing floor exercises, get up slowly and gradually to prevent dizziness.

Please see this article for more information on exercise guidelines.

Which exercises during pregnancy are beneficial

Before you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. It is also easy to fit into a busy schedule.

Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees.
Then slowly stand back up, pushing up from your knees with your arms, if you need to. Repeat this 5 times working up to more.

Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.

Body changes that affect exercise during pregnancy

There are many changes happening in your body during pregnancy.  First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy.  Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips.

This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.

All of these factors may affect how you exercise and what exercises you choose to do.  Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation.

Want to Know More?

• Pregnancy Nutrition

Compiled using information from the following sources:

1. Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc.

https://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896

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How Exercise Makes Your Pregnancy Easier

Pregnancy often leaves women feeling less energetic, but regular exercise can give you more energy to make it through the day.
Your strengthened cardiovascular system will give you more endurance, and stronger muscles will allow you to accomplish tasks with less effort, leaving you more energy to continue through the rest of your day. Some women enjoy prenatal yoga.

Exercise also allows you to sleep better. Most women have some trouble sleeping through the night by the end of their pregnancies. Exercising on a regular basis (and making sure it’s at least three hours before you go to bed) will help you work off excess energy and will tire you enough to lull you into a deeper, more restful slumber.

Exercise has been shown to improve your mood. It can also lessen mood swings, improve your self-image, and allow you to feel a sense of control.

Exercise helps prepare you for childbirth. Some studies suggest that the fitness level of the mother can result in shorter labor, fewer medical interventions, and less exhaustion during labor.

Being in shape will not decrease the pain, but it definitely will help give you the endurance needed to get through labor.
By maintaining your fitness level during pregnancy, you are less likely to gain excess weight. Exercise also maintains your muscle tone and strength. Most experts agree that gaining more than the recommended 25 to 35 pounds (for a woman of normal weight) during pregnancy makes it harder to lose the weight after the baby is born.

Guidelines for exercise

Check with your health care provider before starting an exercise program. For most pregnant women, exercise is very beneficial. However, for women who have a high-risk pregnancy or are at risk for pre-term labor, exercise should be closely monitored by your health care provider to make sure that it poses no additional threats to you or your baby.

When you exercise, the blood flow shifts away from your internal organs (including your uterus) to give your muscles, lungs, and heart more oxygen. If you exercise too strenuously, you can restrict oxygen from your uterus. Make sure to stick within a recommended heart rate level to ensure that your baby is getting the oxygen he/she needs.

As your pregnancy progresses, your center of balance shifts, making falls more likely. Participate in activities such as swimming, walking, or low-impact aerobics that do not put you at additional risk to slip or fall. Avoid such activities as downhill skiing, horseback riding, mountain climbing, and contact sports (like football or soccer) that could put you at risk for an injury or a fall.

Exercise causes an increase in body temperature, which can affect the baby’s development. Use caution when exercising in hot weather and always make sure that you’re getting plenty of fluids when exercising. Your body temperature should stay below 101°F.

Want to Know More?

• Pregnancy Exercise Guidelines
• Exercise Warning Signs
• Pregnancy Nutrition

Compiled using information from the following sources:
Clapp, Dr. James F. III, MD. Exercising Through Your Pregnancy. Addicus Books: Omaha, Nebraska, 2002.
Mikeska, Erinn, CPT, and Dr. Christine Quatro, Delivering Fitness. Brown Books Publishing Group: Dallas, TX, 2004.

The post Effects of <span class="bsearch_highlight">Exercise</span> <span class="bsearch_highlight">During</span> <span class="bsearch_highlight">Pregnancy</span> appeared first on American Pregnancy Association.

Similarly, too strenuous of exercise can introduce risks. It is always important to put safety and health first. This is true whether you are pregnant or not. However, during pregnancy, your exercise has effects on more than just one person. There are exercise warnings signs you should be aware of that may indicate you need to change your exercise routine.

Pregnancy Exercise Warning Signs

Check with your health care provider if you experience any of the following exercise warning signs during pregnancy:

• Vaginal bleeding
• Unusual pain
• Dizziness or lightheadedness
• Unusual shortness of breath
• Racing heartbeat or chest pain
• Fluid leaking from your vagina
• Uterine contractions
• Muscle cramps
• Stop if you feel tired, too hot, cramped, lightheaded, or dizzy

Other helpful web sites:

• www.kidshealth.org
• www.fitpregnancy.com

Want to Know More?

• Pregnancy Exercise Guidelines
• Safe Exercise During a Multiples Pregnancy
• Pregnancy Nutrition

Compiled using information from the following sources:

1. Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, Ch. 5.

2. American Academy of Family Physicians

https://familydoctor.org/

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Is exercise safe during a multiples pregnancy?

The answer to this question can be extremely confusing. The recommendation for a single pregnancy is 30 minutes or more of moderate exercise a day. However, the American College of Obstetricians and Gynecologists (ACOG) suggest that women carrying multiples refrain from aerobic exercise because of high risks for potential problems.

It is best to discuss your desire to stay physically active with your health care provider. If you were physically active before you were pregnant, you will most likely be encouraged to remain active for as long as your health care provider feels it is safe.

What exercises can I do?

Once you have received permission from your health care provider, you may begin an exercise routine. If you walked daily before your pregnancy, there is a good chance that you will be able to continue this for the first half of your pregnancy.

Non-weight bearing exercises are often encouraged because they are tolerated better. Other exercises that are considered safe include stationary bike, arm exercises, and swimming. Many women find the buoyancy of the swimming pool comforting and enjoyable. Pregnancy yoga and Kegel exercises are also recommended.

What exercises should I avoid?

You should refrain from doing any exercises that require you to lie flat on your back. Weight training and resistance exercises should also be avoided. You should also refrain from doing any type of exercise if you are running a fever or if it is hot and humid outside. Hot tubs and saunas should be avoided as well.

What are the warning signs that I need to stop exercising?

• You feel like are having contractions
• You feel pelvic pressure
• You experience vaginal bleeding or discharge
• You feel lightheaded
• You experience swelling, especially in your feet

Make sure that you are communicating with your health care provider about your exercise routine throughout your pregnancy.

When should I cut back on exercise?

As long as you are feeling healthy and not experiencing any complications, most women who have exercised regularly throughout pregnancy can continue to as long as they feel comfortable.
Some healthcare providers encourage women to cut back on exercise at 20 weeks (singleton pregnancies cut back at 28 weeks).

Obviously, if you are experiencing complications that require partial or total bed rest, this cut back would occur even sooner. Make sure to discuss your exercise options and desires with your prenatal care provider.

Want to Know More?

• Exercise and Pregnancy
• Multiple Pregnancies: Twins, Triplets and More
• Complications in a Multiples Pregnancy
• Weight Gain with Multiples

The post Safe <span class="bsearch_highlight">Exercise</span> <span class="bsearch_highlight">During</span> a Multiples <span class="bsearch_highlight">Pregnancy</span> appeared first on American Pregnancy Association.

Recommended Exercises During Pregnancy

Kegel Exercises

Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.

Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles.  Kegel exercises can be done anywhere, and no one knows you’re doing them.

Swimming While Pregnant

Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. Swimming raises your heart rate and allows you to enjoy a safe cardiovascular exercise that is not likely to cause overheating.

Another benefit of swimming during pregnancy comes from the safety of not falling. During pregnancy, your balance will be off making you more susceptible to tripping or falling. Swimming cancels that risk (at least while you are in the pool). Although swimming is a water sport, not all water sports are safe during pregnancy.

You should avoid other water activities such as scuba diving or water skiing.

Exercise Walking During Pregnancy

Walking is very beneficial because it is safe for your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

Running & Jogging Exercise and Pregnancy

Usually, if you are in a habit of running, you can continue running.  However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you’re well hydrated, you avoid over-heating, and you wear good shoes.

Bicycling

The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is a great exercise because there is a low risk of falling. As you grow, your center of gravity is shifting so you are at an increased risk of falling.  As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.

Stair Climbing Machines

These machines pose a small risk of falling. The side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.

Yoga

Yoga has a long-standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch.

There are a number of DVDs available that educate and equip you for doing yoga from the comfort of your own home. Here is a great prenatal yoga DVD to get you started.

Aerobics Exercise and Pregnancy

If you already participate in aerobics, you will most likely be able to continue; however, you should speak with your health care provider before beginning a new program. Keeping your balance can sometimes be difficult, so you’ll want to be careful as you get further along in your pregnancy. Taking a class specifically designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.

Dance

Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.

Avoid These Exercises During Pregnancy

Skiing

Although cross-country skiing is a fairly safe sport for pregnant women, there is a risk of falling. Downhill skiing has a greater risk of falling and is not recommended while pregnant.

Water Skiing

Water skiing could result in abdominal trauma, especially in the second and third trimesters.

Horseback Riding

Riding a horse can involve a lot of jolts and quick movements, which can hurt you and your baby. There is also a risk of falling.

Tips to Use When Exercising

Don’t wear tight clothes, but do wear a sports bra that will give you good support. Wear shoes that have good support and are not slippery so you won’t fall. Also make sure to breathe deeply, and drink plenty of water. Avoid jerking motions and lying on your back for extended periods of time.

Stop exercising if you have any vaginal bleeding, dizziness, chest pain, faintness, shortness of breath, contractions, nauseous feelings, leaking fluid from your vagina, or decreased fetal movement.

Want to Know More?

• Pregnancy Exercise Guidelines
• Exercise Warning Signs
• Safe Exercise During a Multiples Pregnancy

Compiled using information from the following sources:

1. Mayo Clinic Staff. (2012, May 16). Postpartum Care: What To Expect After a Vaginal Delivery.

https://www.mayoclinic.org/healthy-living/labor-and-delivery/in-depth/postpartum-care/art-20047233

2. Simkin, P., Whalley, J., & Keppler, A. (1991). Pregnancy, Childbirth, and The Newborn: The Complete Guide. Deephaven, MN: Meadowbrook Press.

3. The American College of Obstetricians and Gynecologists (ACOG), (2011). Exercise during pregnancy.

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Pregnancy Exercise Guidelines

• If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to overexert yourself. Consider a prenatal yoga class that is specifically designed for pregnant women. Shop Prenatal Yoga for Home Use
• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.
• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen they need.
• Wear comfortable exercise footwear that gives strong ankle and arch support.
• Take frequent breaks, and drink plenty of fluids during exercise.
• Avoid exercising in extremely hot weather.
• Avoid rocky terrain or unstable ground when running or cycling. Your joints are laxer in pregnancy, so ankle sprains and other injuries may occur.
• Contact sports should be avoided during pregnancy.
• Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.
• During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flow to the uterus.
• Include relaxation and stretching before and after your exercise program.
• Eat a healthy diet that includes plenty of fruits, vegetables, and complex carbohydrates.

Want to Know More?

• Exercise Warning Signs
• Safe Exercise During a Multiples Pregnancy
• Pregnancy Nutrition

Compiled using information from the following sources:
Planning Your Pregnancy and Birth Third Ed.
The American College of Obstetricians and Gynecologists, Ch. 5.
American Academy of Family Physicians, https://familydoctor.org/

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Exercise, in general, is good for you and your developing baby. However, there are some activities during pregnancy that you should avoid to ensure your baby’s safety. Before you engage in any physical activity, it is important to visit with your health care provider to discuss your situation and evaluate together what is safe.

Recreational Sports and Pregnancy

Below is a list of activities that may warrant restrictions or other specific recommendations from your health care provider:

Running, Jogging and Pregnancy

Runners who continue exercising during pregnancy tend to gain less weight, have leaner babies and shorter labors. If you are experiencing any pregnancy complications, you will probably be advised to stop jogging. Check with your health care provider for specific recommendations related to running and jogging.

Bicycling, Spinning, and Pregnancy

Cycling or riding a stationary bike is a good source of exercise that increases your heart rate without pounding the pavement. Cycling may become more uncomfortable during the last trimester when your belly has grown and it is a challenge to reach the handlebars. Avoid riding off the road or when the pavement is wet, both of which increase your chance of having an accident.

Weight Lifting and Pregnancy

If you have a history of miscarriage or pregnancy complications, your physician may request that you avoid weight lifting. Check with your health care provider for specific recommendations related to weight lifting. Learn more about lifting during pregnancy.

Skiing and Pregnancy

Both water and snow skiing have high incidents of falls and pose a significant risk of injuries. Both water and snow skiing are not recommended during pregnancy.

Scuba Diving and Pregnancy

Scuba divers must decompress as they return to the surface of the water. Developing babies may have difficulty decompressing. Some studies report a higher incidence of birth defects and preterm birth among women who dive during pregnancy. Scuba diving is not recommended during pregnancy.

Bowling During Pregnancy

If you enjoyed throwing sticks before pregnancy, chances are good you can continue bowling during pregnancy. However, as your pregnancy progresses blowing will become more uncomfortable. As your tummy gets bigger, you will have to rely on the strength of your back to support you. As your center of gravity changes, it may be more difficult to keep your balance, especially when you are carrying a 9 or 10 pound bowling ball and throwing it down an alley. Finally as your joints begin to loosen, bowling will take even more upper body strength to prevent an injury.

High Impact Aerobics and Pregnancy

Aerobic exercise, in general, is healthy for pregnant women and their developing babies. Low impact aerobics with a certified instructor is very beneficial. High impact aerobics is not recommended because of the extensive jumping, hopping and bouncing during the routine. Your center of gravity has shifted which may affect your balance and coordination, making you more susceptible to injury.

You may be asked to avoid aerobic exercise if you have a history of miscarriage or if you have complications with your pregnancy. Check with your health care provider for specific recommendations related to aerobic exercise. Learn more about pregnancy exercise guidelines.

Recreation Sports and Pregnancy

Women who are pregnant are encouraged to avoid activities that may allow direct trauma to the abdomen. Contact sports pose a significant risk of trauma to the abdomen; therefore it is recommended that you avoid contact sports during pregnancy.

Activities During Pregnancy With Risks of Falling

Ice skating, rollerblading, rock climbing, and other activities during pregnancy that have higher risks of falling should be avoided during pregnancy. Check with your health care provider for specific recommendations about a hobby or activity that poses a risk of falling.

Exercise at High Altitudes and Pregnancy

Some studies suggest a connection between living in high altitudes of 8,000 feet or more and pregnancy complications. Exercise at altitudes over 7,500 feet has been identified as unsafe. Although there are certainly women who live at altitudes above 7,500 feet who have been pregnant, exercised and had healthy babies. Check with your health care provider for specific recommendations related to exercising in high altitudes.

Want to Know More?

• Safe Exercise During a Multiples Pregnancy
• Pregnancy Nutrition

Compiled using information from the following sources:
Exercising Through Your Pregnancy Clapp III, James F., M.D., Ch. 6, 8, and 10.
Mayo Clinic Guide To A Healthy Pregnancy Harms, Roger W., M.D., et al, Introduction.
WebMD, https://www.webmd.com

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Bed rest will differ from woman to woman and may range from simple periodic resting at home to full bed rest with monitoring in a hospital.  Some women will discover that their health care provider places them on bed rest for a brief period to help a complication stabilize, while other women may be placed on bed rest throughout most of their pregnancy if they have what is called, a high-risk pregnancy.

What are the common reasons for bed rest during pregnancy?

Your healthcare provider may prescribe bed rest for any number of reasons, but in all cases, it is to increase the probability that you continue with a healthy pregnancy.

Here is a list of pregnancy complications that may lead to bed rest:

• • High blood pressure, such as preeclampsia or eclampsia
  • Cervical changes, such as the incompetent cervix or cervical effacement
  • Vaginal bleeding
  • Premature labor
  • Multiples
  • History of pregnancy loss, stillbirth, or premature birth
  • Poor fetal development
  • Gestational diabetes
  • Placenta complications, such as placental abruption, placenta previa, and placenta accreta

How will bed rest help?

In most cases, bed rest is used to give the body it’s best chance to normalize. Bed rest will be used with women who have conditions related to high blood pressure in order to decrease stress and lower blood pressure. Work, activity, lifting, or exercise may worsen or provoke certain situations, so bed rest may be prescribed to reduce vaginal bleeding or decrease the chance of premature labor. Bed rest may also be necessary to help increase blood flow to the placenta.

What is the best position for bed rest?

The best position for bed rest will depend on your situation and what complication your health care provider is trying to address or prevent. In most cases, your healthcare provider will request that you sleep and rest on your side, usually with your knees or hips bent, and maybe with a pillow between your knees.

You may be asked to lie on your back while being propped up with pillows or to lie on your back with your hips or legs elevated higher than your shoulders.

How can I deal with bed rest discomforts?

Bed rest will tend to cause your muscles to lose tone and make some of your joints ache. Lying down for long periods of time can also reduce your blood circulation. Changing from side to side will help stimulate your muscles and relieve pressure.

Exercise is important for your blood circulation, but make sure that you visit with your health care provider before you begin any exercises.
Below are common exercises that may be used:

• Squeezing stress balls
• Pressing your hands and feet against the bed
• Turning your arms and feet in circles
• Tensing or tightening your arm and leg muscles

Avoid using your abdominal muscles when you are stretching or exercising.  Again, consult with your healthcare provider about the best ways for you to get exercise in your situation.

“Do’s” and “Don’t’s” during bed rest:

The “do’s” and “do not’s” during bed rest will vary from woman to woman, depending on your situation and the reasons that bed rest is prescribed by your health care provider.  It is important to get a clear understanding of what is allowed during your bed rest period.
In most cases, bed rest will require that you avoid lifting, exercising, or any strenuous activity.

Here is a list of activities to discuss with your health care provider:

• Cooking
• Light chores
• Walking
• Bath or shower
• Driving
• Exercise
• Sexual intercourse

If your bed rest occurs for a long period of time, it is important to discuss exercises or activities that you are allowed to do to keep your blood circulating.

How can I make the best of bed rest?

Bed rest may sound fun, but it is usually challenging for most women, particularly if it is for longer periods.

There are a number of activities you can engage in to make your bed rest a more positive experience:

• Start a journal: Putting your thoughts to paper can be therapeutic and imagine sharing what you were thinking and going through with your LO one day. Whether you share with them or keep it as a private journal, these days and weeks will go by faster than you think. It can be fun to look back and remember how far you have come.
• Create a vision board and set life goals: I am sure you have heard about the power of attraction. Whether you believe it is true or not, it is always a great idea to make goals, so you can achieve them. Anything is possible. Why not reach for the stars? Set reachable short term goals that align with extraordinary long-term goals. A vision board is perfect for creating what you want your life to look like. Pick out how much you want to make, what you want your career to be, what car you want to drive and what you want your house to look like. These are a few examples. Really you can have anything on your vision board, look at it daily and imagine what it feels like to already have these things. Be happy and positive. Stay focused and see how many things come true that you put your mind to.
• Become a Pinterest master: If you don’t have a free Pinterest account already, do it! You can create boards like baby’s nursery, recipes, dream homes, DIY projects or interior design ideas. To name just a few, really it is up to you what you create and Pin. Be prepared to lose all boredom into the Pinterest abyss and be sure to Follow APA on Pinterest!
• Start a blog: A blog should reflect your interests so you never run out of things to write about. Who knows you could end up starting your own business or join the large and highly paid mommy blogger universe.
• Join a pregnancy community: Let’s face it, nobody knows what you are going through like other moms that have been there or moms-to-be. You will end up finding other mommas to share experiences, advice, and hope with. You may even make a few friends. Who else is really up all hours of the night googling stuff about pregnancy and babies?
• Establish a routine: Bed rest may make you feel as if you are not in control. Establish a routine to help you feel more in control of your situation.  Change into comfortable clothes and have a schedule for the day.
• Simple organization: You are stuck in bed, but this is an excellent opportunity to organize photo albums, make changes to address books, update recipes, or work on other projects that need attention.
• Give Google a rest: Googling all day and night can become a source of stress which is what you need to be avoiding.
• Connect with friends: After the baby arrives you will be busy, so visiting with friends may be difficult. Use this time to make phone calls to your friends.
• Baby preparations: Bed rest provides you with an opportunity to get organized and plan for the baby. You can begin planning for baby names, a baby registry, a new will, guardianship, insurance, baby announcements, thank you notes and financial matters. You may also use this time to order nursery items on the internet or the phone.
• Medical preparations: Bed rest will also give you time to research and plan to deal with a complication. You can get online or read books to discover how you can be prepared for handling an early delivery or other complications.
• Allow friends and family to help: Your family and friends care about you and are interested in helping you out.  Don’t be afraid to ask for help with meals, household chores or errands. You may even find that people will call to ask what they can do to help. Make it easier on yourself by having a “to do” list with you.
• Become a parenting expert: Bed rest provides you with an excellent opportunity to search the internet, read books, and go through baby and parenting magazines to gain information on parenting.
• Love those around you: Bed rest will require those around you to invest more time in chores and activities that you may normally have handled. Take this time to do something for them to show your appreciation such as make a card, write a letter, or order a special gift.
• Get organized: Being confined to the bed does not mean that you cannot be productive, whether it is accomplishing things for your family, your home, or just doing something for yourself.

Here is a checklist of items you may want near the bed or couch:

• Lots of water and snacks
• Telephone, charger, directory or address book
• Journal, Pens, pencils or paper
• Brush, comb, and mirror
• Books, magazines, or other reading materials
• Remote controls to the TV and VCR
• Laptop computer
• Cosmetics, nail files, etc.

Want to Know More?

• Pregnancy Exercise Guidelines
• Remote Nurse Monitoring
• Pregnancy-friendly Ice Cream

Compiled using information from the following source:
Nemours Foundation, Reposo en cama que comúnmente se prescrita durante el embarazo para aliviar ciertas complicaciones del embarazo. Algunas mujeres saben que viene debido a su historial médico, mientras que otras son sorprendidas durante un chequeo de rutina. No se alarme porque el reposo en cama es común.
El reposo en cama será diferente con cada mujer y puede varear desde un simple descanso periódico en su casa a descansando en cama bajo monitorio en un hospital. Algunas mujeres descubren que su doctor los coloca en reposo en cama durante un breve período para ayudar a estabilizar una complicación, mientras que otras mujeres pueden ser colocados en reposo en cama durante la mayor parte de su embarazo.

¿Cuáles son las razones de reposo en cama?

El médico puede prescribir reposo en cama por cualquier número de razones, pero en todos los casos se trata de aumentar la probabilidad de que de continuar con un embarazo saludable.
Aquí está una lista de las complicaciones que puede resultar con reposo en cama:

• Alta presión arterial, como preeclampsia, y eclampsia
• Cambios cervicales, como cuello uterino incompetente o borramiento cervical
• Sangrado vaginal
• Parto prematuro
• Múltiples
• Historia de pérdida del embarazo, muerte fetal o parto prematuro
• Desarrollo fetal deficiente
• Diabetes gestacional
• Complicaciones de la placenta, tales como desprendimiento placentario, placenta previa y accreta de la placenta

¿Cómo ayudara el reposo en cama?

En la mayoría de los casos, el reposo en cama se prescribe para darle al cuerpo la mejor oportunidad para normalizarse. El reposo en cama se puede recomendar a las mujeres que tienen condiciones relacionadas con la alta presión arterial con el fin de disminuir el estrés y la presión arterial. El trabajo, la actividad, levantando cosas, o el ejercicio puede empeorar o provocar ciertas situaciones, por lo que el reposo en cama puede ser recetado para reducir el sangrado vaginal o disminuir el riesgo de parto prematuro. El reposo en cama también puede ser necesario para ayudar a aumentar el flujo de sangre a la placenta.

¿Cuál es la mejor posición para el reposo en cama?

La mejor posición para el reposo en cama dependerá de su situación y que complicación su doctor está tratando de resolver o prevenir. En la mayoría de los casos, su doctor le pedirá que duerma y descanse de su lado, por lo general con las rodillas o las caderas flexionadas, y tal vez con una almohada entre las rodillas. Se le puede pedir que se recueste sobre su espalda mientras era apuntalado con almohadas o que se acueste boca arriba con las caderas o las piernas elevadas superiores a los hombros. Más información sobre las posiciones para dormir durante el embarazo.

¿Cómo puedo lidiar con molestias cama de descanso?

El reposo en cama tiende a causar que sus músculos pierden tono y causan dolor de las articulaciones. Acostándose durante largos períodos de tiempo también puede reducir la circulación de la sangre. Cambiando de lado a lado le ayudará a estimular los músculos y aliviar la presión. Ejercicio es importante para su circulación sanguínea, pero asegúrese de que usted visite con su médico antes de comenzar cualquier ejercicio.
A continuación son comunes ejercicios que pueden utilizarse:

• Exprima bolas de estrés
• Presione sus manos y pies contra la cama
• Pase los brazos y los pies en círculos
• Tenso o apretando sus músculos de brazos

Evite el uso de los músculos abdominales cuando se está estirando o haciendo ejercicio. Una vez más, consulte con su doctor acerca de las mejores maneras para que usted consiga el ejercicio en su situación.

“Que Hacer” y “Que No Hacer” Durante el Reposo en Cama

Los “Qué hacer” y “no hacer” durante el reposo en cama pueden variar de una mujer a otra, dependiendo de su situación y de las razones por las que el reposo en cama es prescrito por su doctor. Es importante tener una comprensión clara de lo que está permitido durante su período de reposo en cama. En la mayoría de los casos, con el reposo en cama, será necesario que no levante objetos, haga ejercicio o cualquier actividad extenuante.
Aquí está una lista de actividades para discutir con su doctor sobre:

• Cocinar
• tareas ligeras
• Caminar
• Bañera o ducha
• Conducir
• Ejercicio
• Las relaciones sexuales

Si el reposo en cama se produce durante un largo período de tiempo, es importante de hablar de los ejercicios o actividades que se le permite hacer para mantener la sangre circulando.

¿Cómo puedo hacer lo mejor de reposo en cama?

El reposo en cama puede sonar divertido, pero por lo general es difícil para la mayoría de las mujeres, sobre todo si es para períodos más largos.
Hay una serie de actividades que usted puede participar en para hacer su reposo en cama una experiencia más positiva:
Establezca una rutina: El reposo en cama puede hacerla sentir como si usted no está en control. Establezca una rutina para ayudarle a sentirse más en control de su situación. Cambiando se en ropa cómoda y tenga un horario para el día.
Limpieza de primavera: Usted puede ser atrapada en la cama, pero esta es una excelente oportunidad para organizar álbumes de fotos, hacer cambios para hacer frente a los libros, actualizar recetas, o para trabajar en otros proyectos que requieren atención.
Conectase con amigos: Después de que llegue el bebé va a estar ocupada, y puede ser difícil visitar con los amigos. Aproveche de este tiempo para hacer llamadas telefónicas a sus amigos.
Preparaciones del bebé : El reposo en cama le proporciona una oportunidad para organizarse y planificar para el bebé. Puede comenzar a planear para nombres del bebé, un registro del bebé, un nuevo testamento, la tutela, los seguros, los avisos del bebé, notas y los asuntos financieros. También puede utilizar este tiempo para ordenar los elementos de vivero en el Internet o el teléfono.
Preparaciones médicas: El reposo en cama también le dará tiempo para investigar y planear para hacer frente a una complicación. Usted puede obtener en línea o leer libros para descubrir cómo usted puede estar preparada para manejar un parto prematuro o otras complicaciones.
Permita que amigos y familiares le ayuden : Su familia y amigos se preocupan por usted y están interesados en ayudarla. No tenga miedo de pedir ayuda con las comidas, las tareas domésticas o mandados. Usted puede incluso encontrar que la gente va a llamar para preguntar qué pueden hacer para ayudar. Que sea más fácil para ti de tener una lista de “cosas de hacer” con usted.
Conviértase en un experto en la crianza de los hijos: El reposo en cama le proporciona una excelente oportunidad para buscar en internet, leer libros, y revistas sobre el bebé y la crianza para obtener información sobre la crianza.
Ame a los que estén alrededor de usted: El reposo en cama requerirá los que te rodean a invertir más tiempo en las tareas y actividades que es posible que normalmente ha manejado. Tome este tiempo para hacer algo por ellos para mostrar su aprecio, como haciendo una tarjeta, escriba una carta o pida un regalo especial.
Organizarse: Estando confinada a la cama, no significa que no puede ser productivo, si se está logrando cosas para su familia, su casa, o simplemente haciendo algo por si mismo.
Aquí hay una lista de artículos que usted puede desear cerca de la cama o en el sofá:

• Teléfono, directorio y agenda de direcciones
• Bolígrafos, lápices y papel
• Cepillo, peine y espejo
• Libros, revistas o otros materiales de lectura
• Control remoto al televisor
• Computadora portátil
• Cosméticos, limas de uñas, etc.

Compilado utilizando la información de la siguiente fuente:
Nemours Foundation,

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Pregnancy Discomfort #1. Morning Sickness

More than 60% of women will experience morning (and all day and night) sickness. The feeling of wanting to throw up (nausea) is not uncommon. Each woman is different; some will only feel the urge to vomit, and some will actually vomit. Remarkably, researchers still cannot reliably pinpoint what actually causes morning sickness.
Most women will experience this charmer for only the first trimester, while others will have the feeling they’re riding a 5-star rollercoaster throughout their entire pregnancy. The good news is that some research shows that women who experience morning sickness have children with higher IQs…feeling better about it already?

How Can You Avoid or Treat Morning Sickness:

1. Eat foods rich in protein. Protein helps ease morning sickness.
2. Invest in products that contain ginger which is clinically proven to reduce morning sickness and safe for both mom and baby. Whether ginger drops, ginger ale, ginger capsules or ginger tea, ginger can help.
3. Make sure to take your daily dose of Vitamin B6. Again, clinically proven to reduce nausea associated with morning sickness. The recommendation is 25mg up to three times per day to keep the throw up at bay! (Remember, the max daily is 100mg!)
4. Drink lots of fluids. Staying hydrated during this time period may be a challenge but it’s a must and will make you feel better.
5. Don’t get out of bed too quickly in the morning. Sitting up too quickly can wreak havoc on your equilibrium…slow and steady wins the race.

If you have severe morning sickness, aka hyperemesis gravidarum, speak with your doctor about your options as you don’t want to get dehydrated or malnourished as this can cause more serious issues. Your doctor may suggest an over-the-counter remedy, an anti-nausea medication, and/or a strict nutritional guide (LOTS of bland, easy to digest foods).

Pregnancy Discomfort #2. Lack of Energy/Lethargy / Fatigue

Another common symptom of pregnancy is how tired you feel, especially during your first and third trimesters (the second trimester is usually the “honeymoon” so enjoy it!). More than half of pregnant mamas experience this symptom. Most women feel like finding a hiding spot to curl up and take a nap.

Let’s not forget, your body is producing new hormones and making a lot of changes to prepare for human creation, it takes a lot of work! You’re also producing more blood to carry nutrients to the baby causing increased effort for your heart and other organs. Mental and emotional stress are also reasons you may be feeling exhausted.

You may have difficulty sleeping later in your pregnancy due to multiple bathroom trips, leg cramps, and heartburn.
Fatigue can be a symptom of anemia, particularly from being iron-deficient. Your body needs iron to make hemoglobin, the substance in red blood cells that enables them to carry oxygen to your tissues and to your baby. According to the American College of Obstetricians and Gynecologists (ACOG), your need for iron doubles to 27 mg during pregnancy due to the needs of the baby, the additional blood produced by your body, and the blood loss that will occur during delivery. Most prenatal vitamins contain enough iron to support this increased requirement (with the exception of gummies). To get enough through food, eat iron-rich foods like red meat, poultry, fish (2-3 servings per week max), dried beans, peas, iron-fortified cereals, and prune juice.

Since ACOG recommends limiting caffeine intake (200mg a day is considered the upper limit), what can you do to make it through the day? Here are some tips on how to beat the sleepy time blues!

How Can You Avoid or Treat Fatigue During Pregnancy?

To reduce lack of energy and pregnancy fatigue:

• If possible, take several cat naps. We recommend a quality pregnancy pillow that provides great support.
• Get up and walk around to get yourself moving!
• Go to bed early, mama!
• Reduce chances of the need to pee waking you up by drinking fluids earlier in the day and avoid drinking at least 2 hours before bed.
• Minimize nighttime heartburn by not eating right before bed (2-3 hours prior).
• Stretch your leg muscles before bedtime to avoid leg cramps and include potassium-rich foods, like bananas, peaches, kiwis, potatoes, and leafy greens in your diet.
• Exercise, unless your health care provider has advised against it. It can improve your mood and energy level. 30 minutes of walking 3+ times a week can help.
• Try to eat every 3-4 hours and make sure to include carbohydrates, protein, and fat in every meal and snack.
• Stick to high-fiber carbohydrates (whole grains, starchy vegetables, fruit) and minimize sweets and refined grains.
• Avoid caffeine if possible (200 mg is considered the max each day).
• Drink plenty of fluids, ESPECIALLY water.
• Reduce stress. Ok, not so easy to do, but spend time on things that you find relaxing. Don’t be afraid to ask for help if you are overstressed. Talk to your healthcare provider for resources- you can even try meditating!

Pregnancy Discomfort #3. Heartburn

The only burn you should feel is from the Extended Triangle Pose position during prenatal yoga! It can help relieve indigestion by the way.

Heartburn during pregnancy is a doozy with more than 50% of women experiencing this symptom, especially during the second and third trimesters. It is not usually a sign of a serious problem, but it can be quite uncomfortable and even painful. Gastroesophageal reflux is often called “acid reflux” or “heartburn.”

Indigestion is also common during pregnancy and can occur with heartburn. Also known as “dyspepsia,” indigestion is just another name for an upset stomach. If you feel full, gassy, or bloated, you have indigestion!

Heartburn occurs when gastric acid from your stomach is pushed up toward your esophagus (the pipe between your mouth and your stomach). This causes a burning sensation behind your breastbone or one that starts in your stomach and seems to rise up. You may also have a sour taste in your mouth or a feeling that vomit is rising in your throat (as we said, pregnancy is amazing, except when it’s not!). It’s important to treat heartburn, as many times it will cause you not to eat properly due to the pain, and if you’re not eating, your baby is not getting the proper nutrition.

How Can You Avoid or Treat Heartburn During Pregnancy?

1. Eat 6 small meals throughout the day instead of 3 regular meals. This can prevent your stomach from becoming too full.
2. Don’t eat too close to bedtime (2-3 hours before)
3. Propping up your pillow to elevate your head above your stomach (gravity can help!). You can purchase a foam wedge that can get you at a good angle to avoid heartburn.
4. No spicy foods or other trigger foods such as chocolate, fried foods, and caffeine.
5. If you’ve tried other ways and nothing seems to work, there are antacids that are deemed safe to take. Before self-medicating, talk to your doctor to confirm what is safe. Calcium carbonate antacids are typically okay.

Pregnancy Discomfort #4. Constipation: Save the pushing for labor!

Don’t worry, you’re not alone- over 70% of women experience this discomfort at some point or another during their pregnancy. There are a few different things that cause constipation during pregnancy:

1. Thanks to your hormonal “free-for-all,” your digestive tract slows down (relaxes) to help you absorb all the vitamins and minerals that your new houseguest requires.
2. The expanding uterus puts pressure on the intestines around it, causing further delays.
3. The increased iron found in your prenatal vitamins could be causing a major backup too! Talk to your healthcare provider about other options (such as taking smaller doses throughout the day).

How Can You Avoid or Treat Constipation During Pregnancy?

1. Eat foods high in fiber. Try to do this from the beginning as a preventative measure. Good foods include split peas, black beans, lentils, lima beans, almonds, avocados, berries, oat bran muffins, oatmeal, and more.
2. Drink at least 8 glasses of water each day. Staying hydrated is a must to keep things moving along!
3. Take a pregnancy-safe probiotic to help maintain healthy digestion.
4. Get exercise! Gentle exercise can help get your bowels moving and your system regular.
5. Try a prenatal vitamin with special gentle iron to reduce the instance of constipation.

Pregnancy Discomfort #5. Insomnia: I can’t stay asleep no matter what I do!

You’re not alone! According to the National Sleep Foundation’s 1998 Women and Sleep poll,78% of women report more disturbed sleep during pregnancy than at other times.
The term insomnia includes having a hard time falling asleep and/or staying asleep.
Hormonal changes are one of the biggest reasons for fatigue and sleep issues during pregnancy. These changes may have an inhibitory effect on muscles, which may result in snoring, and in heavier women increases the risk of developing sleep apnea. In addition, your new level of hormones may be partly responsible for the frequent trips to the little girls’ room during the night. These interruptions, as well as those caused by nausea, heartburn, and other pregnancy-related pains, can result in loss of sleep. Emotional turmoil and stress about delivering a 7-9 lb human being are also to blame for insomnia.
Some of the common sleep issues that occur or are made worse during pregnancy are:

• Insomnia
• Restless legs syndrome (RLS)
• Sleep apnea
• Nocturnal gastroesophageal reflux (nighttime GERD)/heartburn

How Can You Avoid or Treat Insomnia During Pregnancy?:

• Plan and prioritize sleep time.
• Try to exercise about 30 minutes each day unless directed not to by your healthcare provider.
• Sleep on your left side to improve blood flow and nutrients to your fetus and kidneys and avoid lying on your back for extended periods of time.
• Use a pregnancy pillow to prop you in a comfortable position
• Drink plenty of fluids during the day, especially water, and reduce the amount you drink 2 hours before bedtime.
• Stop eating spicy, acidic, or fried foods, and eat frequent smaller meals throughout the day.
• Snoring is common during pregnancy, but if you’re having pauses in your breathing, get checked for sleep apnea. Also, have your blood pressure and urine protein checked—especially if you have swollen ankles (a.k.a. cankles) or headaches.
• If you have Restless Leg Syndrome, it may be due to iron or folate deficiency so get tested.
• If you can’t sleep, don’t force yourself- try to read or meditate to relax.
• Use a nightlight instead of turning on the lights in the bathroom which will help you get back to sleep faster.
• Try meditation to settle your brain and calm your nerves.  Go online for some great mediation options.

Don’t be afraid to talk to your healthcare provider about sleep issues. It may be an alert to a nutritional deficiency or a respiratory issue (sleep apnea) that your doctor will want to check for. They may also have helpful suggestions!

Pregnancy Discomfort #6. Bleeding Gums & Tooth Pain

Issues with oral health during pregnancy are overshadowed by some of the more obvious symptoms, but this is not one to ignore! A recent survey by Cigna Insurance Company found that 75% of pregnant mamas experience some type of oral health issue during their pregnancy. The symptoms included bleeding gums, toothache, and increased tooth sensitivity.

Only 57% of the women actually visited a dentist during their pregnancy. It’s important to visit your dentist during pregnancy because any infection in the oral cavity can have a negative effect on the health of your baby.

The most common oral discomfort pregnant women encountered were bleeding gums. This is primarily due to the hormonal changes during pregnancy which make the gums sensitive to the presence of plaque. Bleeding gums, if left untreated, can lead to periodontal disease (gingivitis). Many studies state that periodontal disease can be a potential risk for low birth weight babies. Bleeding gums can also lead to a gingival recession which can cause sensitivity to hot and cold temperatures and make teeth more susceptible to decay at the gum line. Your dentist can give you suggestions on treatment and gentle tooth care.

How Can You Avoid or Treat Bleeding Gums During Pregnancy?:

• Consistently and meticulously brush your teeth and floss. But be sure to be gentle, as flossing can cause bleeding on already sensitive gums.
• Visit the dentist/hygienist every 3 months during pregnancy and continue with this frequency until finished nursing.
• Eating healthy and taking prenatal vitamins are also an important factor in maintaining both oral and general health during pregnancy; getting proper nutrition is imperative.

Pregnancy Discomfort #7. Headaches and Migraines

Headaches during pregnancy can be a result of hormonal changes, tension, congestion, constipation, lack of sleep, dehydration, low blood pressure, low blood sugar, and even caffeine withdrawal. In some cases, it is caused by preeclampsia.

Preeclampsia (also called Toxemia)
A strong headache in the second or third trimester may be a sign of preeclampsia or high blood pressure during pregnancy. Preeclampsia is an uncommon condition affecting about five to ten percent of pregnancies. Headaches that are a result of preeclampsia are consistent, persistent, and throbbing. Mamas with preeclampsia may also have complaints of blurry vision or seeing spots, weight gain (more than one pound per day), pain in the upper right abdomen, and hands and face getting swollen. If you get a headache that is out of the norm or you’re experiencing any of these symptoms, you should call your doctor or midwife right away.

How Can You Avoid or Treat Headaches During Pregnancy?

• Posture plays an important role. Try to stand up and sit up straight.
• Get plenty of rest and practice relaxation exercises (de-stress!)
• Exercise (daily 30-minute walk)
• Eat frequent and well-balanced meals
• Foods can often be a trigger for headaches or migraines. Keep a food diary and avoid foods that set off headaches, such as chocolate, caffeine, dairy, meats with preservatives, etc.
• Stay hydrated by drinking at least 8 cups of water a day (dehydration can be a trigger)

If you have a headache or a migraine, you can try to relieve it by:

• Applying a compress to your head or neck
• Eating more frequent meals to avoid low blood sugar & drink more water
• Massage your head (or have someone to do it for you)
• If you are sensitive to light and/or sound, try blocking these out or minimizing (sunglasses, earphones to block noise)
• Take a dose of acetaminophen (if your doctor approves)

If you experience headaches that become worse or come on suddenly, headaches that are different than normal, headaches that are accompanied by vision changes, sudden weight gain, pain in the upper right abdomen, or swelling in the hands and face, contact your healthcare provider immediately as this could be a sign of preeclampsia.

Compiled using information from the following sources:

1. Koren, G., Madjunkova, S., & Maltepe, C. (2014). The protective effects of nausea and vomiting of pregnancy against adverse fetal outcome-A systematic review. Reproductive Toxicology. Elsevier Inc. https://doi.org/10.1016/j.reprotox.2014.05.012

https://www.sciencedirect.com/science/article/pii/S0890623814000975

2. Nulman, I., Rovet, J., Barrera, M., Knittel-Keren, D., Feldman, B. M., & Koren, G. (2009). Long-term Neurodevelopment of Children Exposed to Maternal Nausea and Vomiting of Pregnancy and Diclectin. Journal of Pediatrics, 155(1). https://doi.org/10.1016/j.jpeds.2009.02.005

https://www.sciencedirect.com/science/article/pii/S0022347609001176

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According to Ann Douglas, author of The Unofficial Guide to Having a Baby, “A woman who feels good about herself will celebrate the changes that her body experiences during pregnancy, look forward to the challenge of giving birth, and willingly accept the physical and emotional changes of the postpartum period.”

Loving Your Body When You Are Pregnant:

Knowing that your body’s changes are essential to your developing baby is reason enough to embrace these changes!

Understanding what your body is doing for your baby:

As soon as your egg is fertilized and implanted in your uterus, your body begins to go through changes. These changes are a result of your baby’s growth and development. Your baby has a fetal life-support system that consists of the placenta, umbilical cord, and amniotic sac. The placenta produces hormones that are necessary to support a healthy pregnancy and baby.

These hormones help prepare your breasts for lactation and are responsible for many changes in your body. You will have an increase in blood circulation that is needed to support the placenta. This increase in blood is responsible for that wonderful “pregnancy glow” that you may have.

Pregnancy Metabolism

Your metabolism will increase, so you may have food cravings and the desire to eat more. Your body is requiring more nutrients to feed both you and your baby. Your uterus will enlarge and the amniotic sac will be filled with amniotic fluid. The amniotic fluid is there to protect your baby from any bumps or falls.

Here are a few things you can do to love your body image during pregnancy:

Exercise:

Exercise during pregnancy can help you feel fit, strong, and sexy.  According to the American College of Obstetricians and Gynecologists, pregnant women are encouraged to exercise at least 30 minutes a day throughout pregnancy, unless your health care provider instructs differently.
Before starting any exercise program, ALWAYS check with your health care provider. For more information on exercise throughout pregnancy, check out the Nutrition & Exercise section.

Pamper yourself:

Treat yourself to a body massage or a makeover. Go shopping, take a warm bubble bath, or go for a walk outside. Focus on activities that make you feel healthy, and make the most of these wonderful 9 months!

Have a good support network:

It is a good idea to surround yourself with positive people. During your pregnancy, you can be more vulnerable to negative self-talk, and it can affect you in a negative way. If you are feeling that you are not getting the support you need, share that with those around you.

Loving Your Body After Pregnancy:

After your baby is born, your body has to adjust and return to a non-pregnant state. Your uterus will need time to shrink, so don’t expect a flat belly after your delivery. Remember, your body has been through a lot in giving birth and needs time to recuperate. Give yourself some time to rest and catch up on some sleep. It’s okay to ask your family and friends for help with the baby so you can nap.
Exercise can also help you get your pre-pregnancy body back. Join a gym that offers childcare, or load up your stroller and walk through the neighborhood. This will also help get you out of the house so you can feel refreshed.
Want to Know More?

• Skin Changes During Pregnancy
• How Your Body Changes During Pregnancy
• The Magnificent Maternal Ecosystem

Compiled using information from the following sources:
The Unofficial Guide to Having a Baby Second Ed. Douglas, Ann, et al, Ch. 19.
Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, Ch. 12.

The post Body Image: Loving Your Body Before, <span class="bsearch_highlight">During</span>, and After Your <span class="bsearch_highlight">Pregnancy</span> appeared first on American Pregnancy Association.