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Excercises help pregnancies

Amber Meyers MEY04001@BYUI.EDU Special Sections Asst. Editor

Staying in shape can be hard to do, especially when a woman has a baby growing inside her. Yet doctors agree it is one of the most important things to do while pregnant.

“I like to walk for about half an hour,” said Sherice Watson from Rexburg. “It is something I can do throughout the entire pregnancy and not drop off at the end.”

Walking is the best exercise for pregnant women, even if they didn’t walk much before, because it is safe and easy, according to an article from Pregnancy Basics.

“Walking stretches muscles in the lower abdomen, hips and legs which will help you to carry the baby better,” said Kathleen Martin, a certified nurse midwife at Targee Women’s Clinic. “It builds stamina. It is available to everyone and safe because you are unlikely to get overheated.”

Martin also recommended water aerobics, some limited free weights and swimming. She also advised abdominal exercises early in pregnancy.

“Things like modified crunches are good, or even holding your stomach in,” Martin said. “A lot of women are under the misconception that is bad, but letting your stomach hang increases strain on the back.”

There are things women who are pregnant should stay away from, like running or anything which may cause injury like rollerskating, bicycling and snowboarding. Martin warned to stay away from things which will cause overheating.

“Overheating is anything that causes eardrums to burn; that is a sign of increased core temperature,” Martin said.

If the woman begins to feel cramps or pain and get dizzy, she should stop right away, according to Pregnancy Basics. It is important to begin slow and drink plenty of water while exercising.

It is recommended that if women don’t already walk, to start with 15-20 minutes a day, and then increase it by five minutes a day until it reaches about an hour a day, Martin said. She also recommends going in early evening or late afternoon to get better sleep and going with friends, which provides motivation.

“Right now I just do it by myself, but in the summer I will be walking with a couple friends who are pregnant also,” Watson said. “I can’t wait until it’s warmer and I can get off the treadmill.”