Pregnancy week by week is an awaited yet tiresome phase that can motivate you to do simply nothing and rest for the entire day. This however, is not a very interesting proposition, if a simple and less complicated pregnancy birth is desired. To pave way for an easier pregnancy delivery & less problematic weeks of pregnancy that lie ahead, it is seriously advised that you gear up and abide to a strictly planned pregnancy exercise schedule.

Seek Specialist Guidance

This article is intended to provide preliminary information about the various pregnancy exercises along with the suggested intensity charts. However, every woman’s body reacts differently to the physical changes posed during pregnancy and therefore deserves specific treatment, which can be suggested only by experts. Hence before complying with any of the below mentioned exercise forms during pregnancy, please consult your health care practitioner.

Exercise Forms

If you have been an active exerciser, the 40 weeks of week by week pregnancy are a time to tone down and if you have not considered exercising till date, this is the time to start. Considering the sensitivity of pregnancy, few selected exercising styles that can be tried out are:

Walking – The best exercise regime that must be continued all through the three trimesters of pregnancy. Walking can never hurt, provided the shoes are comfortable enough to walk. Towards the final days of pregnancy, keep to a slow walk and stick close to your home so that in case of emergency there are people around.

Yoga – If you are worried about your physical appearance post pregnancy, follow a diligently planned yoga schedule. Yoga and exercise together are a perfect way to deal with any disfiguring issue, post pregnancy birth.

Stretch out – Stretching helps attain the desired flexibility of motion. The deliberate exertion during stretching not only helps you relax better but also helps cool down after a tiring exercise schedule.

Swimming – This exercise form imparts a few minutes of feeling weightless even with the added weight around you. Swimming further helps in a good sleep and along with other mild aerobics forms, keeps one active throughout.

A Piece of Advice

Exercising is great and pregnancy exercise is a serious must. However, do not overdo things. Don’t suddenly wake up one day and burn yourself out. Exercise, but plan and start slow. Pregnancy exercise attire must comprise of loose clothes.

Eat well while you exercise during pregnancy. The idea of pregnancy exercise is simply not to deal with pregnancy weight gain. It is to stay fit and healthy during the 40 weeks of week by week pregnancy and times thereafter. Therefore, eat well during your week by week pregnancy, gain weight and complement the efforts with wisely planned pregnancy exercise.

Pregnancy exercises is a necessary part of your pregnancy week-by-week program.

If you maintain a regular exercise schedule, you can expect a less painful pregnancy delivery, a healthy pregnancy birth, and lesser pregnancy weight gain.

Pregnancy Week By Week offers a week-by-week account of pregnancy period so that you can well informed about this most blissful period of your life.

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You and your husband are delighted that you are pregnant. You both wish to do whatever you can to ensure that you have a holistically healthy, happy baby. Here you will find some guidelines for each trimester of your pregnancy.

FIRST TRIMESTER (Weeks One through Thirteen)

1) Take a quality prenatal multi-vitamin/ multi-mineral every day. Make sure that you receive extra folic acid during this period.
2) Make your first appointments with your obstetrician. Have your husband accompany you to your appointments, especially to your first ultrasound when you will be able to see the first image of your growing baby.
3) Consult with your obstetrician and decide where you would like to give birth. Options include a hospital, birthing center, or home birth (extra supports are required).
4) Eat a healthy, balanced diet, based on fresh fruit and vegetables and whole grains. Concentrate on eating foods high in folic acid and iron.
5) Drink at a minimum eight glasses of fresh water every day.
6) Exercise often, ideally every day for thirty to forty-five minutes. Consider fun and low-impact cardiovascular exercise such as walking and swimming. Think also about doing muscular training and stretching exercises, such as yoga or Pilates.
7) Eliminate or drastically lower your caffeine intake.
8) Limit or eliminate your intake of fish, especially ones high in mercury like tuna.
9) Avoid coloring your hair throughout your pregnancy.
10) Take a nap whenever you feel tired. Listen to your body’s signals.
11) Read several quality pregnancy books. Share your new knowledge with your husband.
12) Consider writing a pregnancy blog or a pregnancy journal to record this special time.

SECOND TRIMESTER (Weeks Fourteen through Twenty-Six)

1) Continue to attend your obstetrician appointments. Bring your husband along.
2) Persevere with your healthy pregnancy diet.
3) Continue with your cardiovascular exercise and stretching/ strength training.
4) Treat yourself to several professional messages with a registered massage therapist.
5) Purchase a pregnancy body pillow to help you sleep more comfortably.
6) Take parenting and childbirth classes with your husband.
7) Research childcare options for after your return to work (unless you plan on being a stay-at-home mom).
8) Enjoy purchasing maternity clothes. Find clothes that flatter your special pregnancy figure.
9) Begin to shop for your baby’s nursery furniture and decorations.
10) Buy a baby name book and start brainstorming names with your husband.

THIRD TRIMESTER (Weeks Twenty-Seven through Forty)

1) Choose your pediatrician. Ask for recommendations from family and friends.
2) Continue attending your obstetrician appointments with your husband.
3) Tour the hospital or birthing center where you will be delivering your baby.
4) Prepare your baby’s clothes and linens in advance. Wash your baby’s clothes and linens with a gentle baby detergent.
5) Arrange for the care of your older children or pets if applicable.
6) Prepare your baby’s nursery.
7) Pack your suitcase for your hospital stay.
8) Try to relax and practice deep breathing.
9) Enjoy the remainder of your pregnancy with your husband and family.

The moment that you have been dreaming about for years has finally arrived and you and your husband are expecting your first baby! You care about your physical and mental health and wish to provide your baby with the best start possible. You believe in living an active, healthy life and plan to continue exercising throughout your pregnancy.

Benefits of Exercising During Pregnancy

1) Exercise helps you feel better.

• Exercise will increase your energy level.
• Exercise will raise your self-esteem and body image.
• Exercise will make you feel better emotionally because “feel good chemicals” called endorphins are released during exercise.
• Exercise will reduce back pain and improve your posture by toning and strengthening your back, thigh and buttocks muscles.
• Exercise will reduce constipation.
• Exercise will prevent joint problems by activating the lubricating fluid in your joints.
• Exercise acts as a natural sleep aid by reducing your anxiety and stress.

2) Exercise helps you look better.

• As you perform careful exercises throughout your exercise, you are maintaining your flexibility and muscle tone.
• Exercise improves your blood circulation, which gives your skin a radiant glow.

3) Exercise helps to prepare your for your birthing experience.

• Exercise helps you build muscular strength and cardiovascular endurance, both of which are needed during labor and delivery.
• Begin your prenatal exercise program where you left off before becoming pregnant. If you were very active and strong before conceiving your baby, you may continue your program, with some safe modifications. If you were inactive and out-of-shape before getting pregnant, then begin an exercise program slowly and gradually increase the duration and intensity of your workout.
• Talk to your obstetrician before beginning or continuing an exercise program while you are pregnant.
• Get involved in the type of physical activity that you enjoy and benefit from physically and emotionally.

Exercise Activities:

a) Swimming. The best prenatal exercise, as it is comforting and non-impact.

b) Water Aerobics. Great cardio workout, low-impact and good social activity!

c) Dancing. Try Latin or Ballroom with your partner. Avoid bouncing or jumping.

d) Yoga. Yoga offers both a physical and mental workout. Try prenatal yoga.

e) Pilates. Pilates works to strengthen your core muscles (stomach and back).

f) Bicycling. Go biking through nearby parks or special biking trails.

g) Walking. Walking is good for beginners. Try to walk a mile, three times a week.

Remember to always listen to your body throughout your pregnancy, especially when you are exercising. If your body gives you a warning, such as you become dizzy, then stop your activity and rest and relax. Your center of gravity will change as your baby grows, so be careful about not losing your balance.

Stop your exercise if you feel any of the following symptoms:

• dizziness
• fatigue
• shortness of breath
• back pain
• heart palpitations

Avoid exercising during the hottest part of the day during the summer.

Avoid the following sports:

• downhill skiing
• scuba diving
• horseback riding
• contact sports
• step aerobics

A few more important tips:

• Make you that you stay hydrated. Keep drinking fresh water.
• Avoid exercising if you are feeling sick.
• Listen carefully to your body and respect your body’s signals.

You are so happy and hopeful and excited becauseÖyou are pregnant! This is a special experience that will be enriched by the love and support of your husband, family and friends. It’s very important that you take care of yourself physically, mentally and emotionally. Sleep may become challenging during your pregnancy, so it’s good to get some simple tips to better sleep.

Sleeping may become difficult during your pregnancy for a variety of reasons.

1) Your growing baby will likely make it difficult for you to get into a relaxing sleeping position. Doctors recommend that pregnant women sleep on their sides. Purchase a pregnancy body pillow to help support your growing body.

2) You will experience a more frequent urge to urinate. Your body contains 30% to
50% more blood now that you are pregnant, so your kidneys have to work extra hard to filter your blood. This filtering process produces more urine. The pressure on your bladder increase as your baby grows and your uterus enlarges. You will be making more trips to the washroom, throughout the day and night.

3) While you are pregnant, your heart rate increases to pump more blood and to send more blood to your uterus and the rest of your body. Your heart works harder when you are pregnant, which may cause sleeping difficulties.

4) You will experience shortness of breath. In the beginning stages of pregnancy, hormonal changes may make it more difficult to breathe properly. In the later stages of pregnancy, breathing becomes harder since your uterus takes up more space and puts pressure against your diaphragm (the muscle below your lungs that support proper deep breathing).

5) You will experience backaches and leg cramps, mostly caused by the extra weight of your baby. Have your husband massage your back and legs each night before you go to bed. Massage helps relax your muscles and increases blood flow to your muscles, which helps to relieve pain and swelling.

6) Anxiety about your pregnancy and upcoming labour and delivery may cause sleeping problems. Build a supportive emotional network consisting of your husband, parents, siblings and close friends who you can share your fears and worries with.

Sleeping Tips for Mommy-to-Be

1) From the beginning stages of your pregnancy, try to get into the healthy habit of sleeping on your side. Sleep on your side with your knees slightly bent for maximum comfort.

2) Some doctors recommend that pregnant mothers sleep specifically on their left side, as it improves blood circulation to your heart and allows for optimal blood flow to your baby, uterus and kidneys.

3) Purchase a pregnancy pillow to best support your growing body. Add a folded blanket under your lower back to help relieve the pressure from your baby.

4) Remember that prescription and over-the-counter sleeping medication and herbal sleep aid are not recommended for pregnant women.

5) Eliminate all sources of caffeine, including soda, coffee, tea, energy drinks and chocolate from your diet. Caffeine is a stimulant and can cause sleeping problems. If you must have some caffeinated drink, restrict your intake to the morning or early afternoon at the latest.

6) Avoid drinking a lot of fluids or eating a big meal within several hours of going to bed.

7) Discipline yourself to maintain a healthy routine of going to bed and waking up at the same time each day.

8) Avoid vigorous exercise within several hours of your bedtime. Exercise will make your brain more alert.

9) If you suffer with leg cramps, make sure your increase the calcium in your diet. Ask your husband to massage your legs for you.

10) Participate in a yoga or Pilates class to help you relax and distress. Try to find a class specifically for pregnant women.

11) Participate in a parenting class or childbirth class with your husband to help reduce your stress and alleviate your fears.

Being pregnant is a special and wonderful experience. You and your husband have waited for this time with hopeful hearts and now you are living out the day-to-day joys – and pains – of pregnancy. Many women experience a variety of pregnancy-related issues, most of which may thankfully be solved with simple, natural solutions. Read on to discover easy, environmentally-friendly ways to overcome pregnancy problems.

BACKACHE
1) Avoid remaining in any one position for a long period of time.
2) Be attentive and mindful of your posture. Keep your back straight but relaxed and keep your shoulders in a comfortable, relaxed position.*
3) Add several minutes of gentle stretching to your daily routine. Stretching will help keep your muscles relaxed and flexible. Avoid forward-bending exercises.
4) Avoid wearing high heels, as they put your body off balance. Opt instead to wear comfortable flat shoes that support your feet and knees. Consider wearing ergonomically designed stylish exercise shoes, walking shoes or sandals.
5) If possible, schedule regular visits to a registered massage therapist. Have the massage therapist massage your shoulder, back and leg muscles.
6) Ask your husband to give you frequent massages.

INSOMNIA
1) Increase your intake of foods rich in Vitamin B complex. Vitamin B-rich foods include: brown rice, legumes, whole grains, nuts, spinach, yogurt, avocados, leafy greens, carrots, tomatoes, whole wheat, sunflower seeds, soy products, oranges, lentils, mushrooms, wheat germ.
2) Drink a cup of soothing hot herbal tea with honey or lemon before bedtime or if you awake in the middle of the night.
3) Invest in a pregnancy “body pillow,” as it will support your body more comfortably, making it easier to relax and sleep.

LEG CRAMPS
1) Increase your intake of foods that are rich in calcium and potassium, including: almonds, grapefruit, bananas, oranges, sesame seeds, soy products, low-fat yogurt
2) Elevate your legs so that they are higher than your heart when sleeping or sitting.
3) Avoid standing in one place for a long time.
4) Aim to walk about a mile every day to stimulate the circulation of your blood through your legs.

MOOD CHANGES
1) Increase the amount of food that you eat containing iron and the B vitamins, including: blackstrap molasses, brown rice, fortified whole grain cereals, green leafy vegetables, soy products, wheat germ
2) If your mood changes are interfering with your life, consider participating in counseling sessions. A professional counselor or psychotherapist can provide helpful advice and a compassionate listening ear.