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“As a new mom-to-be, and working full time, I really needed a practical and easy to follow program to keep me and my growing baby healthy. The Fit and Healthy Pregnancy Guide gave me all of that and more! It helped me to gain only an optimal, healthy amount of weight and deliver a beautiful baby boy.”
-Michelle Woodham of Columbus, OH
“Finally- a holistic pregnancy book that I can truly recommend to my patients! Laura and Michelle have done an excellent job of debunking the myths of pregnancy exercise and nutrition, and putting together a clear plan for any women who cares about herself and her baby. This book will be in office and required reading for all of my expecting mothers.”
- Eric Serrano, M.D. of Columbus OH
“As an experienced fitness professional, I thought I knew everything about pregnancy exercise and pregnancy nutrition. How wrong I was! The FHP Guide opened my eyes to key changes that made a huge difference in the way I look and feel. Even at this late stage of my pregnancy, I feel functionally strong, in great posture, and without the aches and pains that so many of my pregnant friends think is normal. Thank you so much.”
- Sarah Bucher of Toledo, OH
“Laura might just start a revolution for holistic mother worldwide. The combination of her traditional dietetics education, extensive studies in natural and alternative health and nutrition, real-world experience as a working mom, and her ‘tell it like it is’ personality, make for an inspirational role model and coach.”
- Dr. Tamara Stickland, ND of Columbus OH
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Are There Safe Pregnancy Excercises?

I can remember a time when pregnancy was a good reason for women to simply sit down and out their feet up. Well, times have indeed changed. Countless studies have confirmed that prenatal exercise benefits not only you, but your baby also. It has been said that when a mom-to-be exercises, so does her baby. Unless there are medical reasons to avoid it, pregnant women should try to exercise a little everyday.

Of course the objective during pregnancy is not weight loss. You obtain  countless other benefits from prenatal exercise . Many times you can target a specific pregnancy problem with just a little exercise. Problems like backache and constipation are often times lessened with the help of exercise. But what kind of pregnancy exercises are safe? What should you avoid?

If you have already been following a regular program of exercise before your pregnancy, you should be able to continue that program with minor adjustments. Exercising during pregnancy doesn't have to be hard or strenuous. Here are the most important guidelines for your prenatal exercise as outlined by the APA:

  • When starting a new exercise program, make sure to start slowly. Be cautious and never overexert yourself. You don't want to overdo it, nor do you want any injury.
  • Never exercise to the point where you are breathless. If you are that exhausted, it means that you are not getting adequate oxygen. This will affect the oxygen supply to your baby. If you cannot speak or carry on conversation during exercise, you need to slow down.
  • Listen to your body's signals. If an exercise is getting too hard, your body will let you know. At that time, you should reduce the level of exercise.
  • Stretch before and after you routine.
  • Take frequent breaks
  • Drink a lot of water and avoid dehydration.
  • Wear comfortable clothing and shoes. This includes a well fitted bra for proper support.
  • Do not exercise in extremely hot weather because raising your body tempurature too high can harm your baby.
  • Avoid unstable and rocky ground. This could result in an ankle sprain or other injury.
  • No contact sports. These can be dangerous due to sudden changes of direction and jarring. This can get more dangerous as your center of gravity shifts due to pregnancy.
  • While some weight training is beneficial, avoid lifting the weights above your head. Do not use exercises that strain your lower back during weight training.
  • During your last two trimesters, avoid laying on your back because it decreases blood flow to your baby.

With your doctors approval, you should be able to exercise at least 30 minutes a day for all days of the week. Safe exercises include routines like:

  • light stretching
  • light cardio
  • prenatal strength and weight training
  • swimming and water aerobics
  • prenatal yoga
  • prenatal pilates
  • biking
  • walking and other outdoor activities that you enjoy

During your first trimester it is ok to work on your core. You can do abdominal exercises and pelvic tilts. After your first trimester it is not recommended you lay on your back anymore.

During your second trimester you'll want to do exercises that target your legs and hips. Squats, lungs, and plies are among the best.

During you last trimester focus on stretching. Stretches that include your sides and lower back will be most beneficial. Stretching is also a great way to relax and relieve stress.

            There are so many great benefits to prenatal exercising:

  • BACK – You can reduce back pain and backaches by regular exercise.
  • ENERGY – Exercise is proven to actually give you energy and increase energy levels.
  • MOOD – Exercising is a great way to improve your mood.
  • STRENGTH – It will keep you strong and free from injuries.
  • ENDURANCE – When you improve your muscle tone, it will give you greater endurance. This will come in handy during delivery.
  • POSTURE – Exercising improves your posture. This in turn combats aches and pains caused by poor posture during pregnancy.
  • SLEEP – You'll find that you sleep better when you get adequate exercise.

There are postpartum benefits too. Exercising will make weight loss much easier and faster. You'll be able to flatten your tummy faster after delivery.

It is best to be safe when exercising during pregnancy. Do not ignore warning signs. Stop exercising right away and contact you doctor if you experience any of the following:

  • vaginal bleeding
  • fluid leaking from your vagina
  • abdominal cramping
  • shortness of breath
  • dizziness or seeing spots
  • chest pain
  • any unusual pain
  • major swelling in you feet and hands
  • contractions

There are a lot of great ebooks and videos available that provide  prenatal exercise programs specifically pointed at your individual needs. There are even a few ebooks reviewed on this website for your consideration.