PREGNANT not mean you should stop exercising. Although not a heavy sports like marathon, for example, previously your field, sports will remain useful to you during pregnancy. However, before starting the exercise, you should first consult with your obstetrician. This is very important to determine the type of sport the most appropriate. Type your exercise during pregnancy depends on your exercise level before entering the period of pregnancy.

Benefits of exercise during pregnancy

You do not need to doubt this, exercise is good for you and your baby. If there are no complications that limit your exercise during pregnancy. Exercise can help you:

Feel better. When you are pregnant, especially for the first time, you may still not familiar with your body shape. In sports, a sense of self control and your energy will increase. Sports not only make you feel more comfortable with the release of endorphins, chemicals substance in the brain, but the proper exercise can also:

• Ease the pain in his back and improve posture by strengthening the muscles of the back, buttocks, and thighs
• Reduce constipation by accelerating movement in the intestines
• Preventing tear in the joints by activating the lubricating fluid in joints. Joints usually become more lax during pregnancy because of hormonal changes
• Making your sleep more soundly with ease stress and anxiety that makes you sleep soundly

Look better. Symbol increase blood flow to the skin so that skin looks radiant.

Prepare you and your body welcomed the birth. The muscles strong and healthy heart is very ease the process of giving birth. The ability to control your breathing will help you overcome pain. In addition, you will be stronger if the delivery takes longer.

Easier to restore the body into shape. If you keep exercising during pregnancy, the addition of fat you would be less. But, do not have to expect the weight loss during pregnancy.

Sports are safe during pregnancy

A safe sport depends on the time and the complexity of your pregnancy. If you have exercised regularly before pregnancy, you can continue the program with appropriate modifications doctor ordered. If you have not exercised before pregnancy, do not give up. Start slowly and increase slowly as you feel more powerful.

Department of Health and Human Services, United States, as quoted kidshealth site, recommend moderate intensity aerobic exercise, at least 150 minutes (2 hours 30 minutes) per week for healthy women who exercise are not active or do not do high-intensity exercise activities before the pregnancy.

If you are healthy, the risk of this sport activity during pregnancy is very low. In addition, it will not increase the risk of infant low birth weight, premature birth or miscarriage.

Before you continue your old exercise routine or start a new exercise, consult your doctor first. You need to limit the exercise if:

• Having high blood pressure
• Initial contraction
• Vaginal bleeding
• Premature membrane cracks

Sports that can be tried

Type of sport depends on what you like and what your obstetrician recommended. Many women who choose to dance, swimming, water aerobics, yoga, pilates, hiking, or street. Swimming is a sport that quite interesting. Water to produce energy support that can keep you afloat.Try a combination of cardio (aerobic), exercise the power, and flexibility exercises, but avoid hard exercise.

Road, is a type of activity that many experts recommend. You can vary the time, adding height, and add distance. If you are still in the early stages, start with brisk walking time is 1 mile distance. Do it 3 times a week. Add the time of 2 minutes each week.

No matter how you get used to the road or a beginner, start slowly at first as a 5-minute warm-up and use the last 5 minutes to do the cooling.

Whatever type of exercise you do, keep on reading primary key your body's own warning. For example, many women who experience dizziness in early pregnancy, and as the development of a baby, they changed the center of gravity. Therefore, you'll easily lose balance, especially in the last trimester.

Your energy level will vary from day to day. And as the baby's growth and pushing the lungs, you will notice a decrease in the ability to breathe more (as well as the oxygen content) during exercise. If your body says "stop" then stop.

The following symptoms signal that your body can mean that your body has had enough:

• Fatigue
• Dizziness
• Palpitations
• Short breath
• The pain in his back and pelvis

And if you can not talk while exercising, which means that you exercise too hard.

Sports excess is not good for the development of your fetus. Excess heat (above 39 degrees Celsius) can interfere with fetal development, especially in the first trimester. This can lead to birth defects. So, do not exercise excessive heat during the day.

When hot weather, should avoid outdoor exercise, better to exercise in air-conditioned room. Do not forget, you have difficulty swimming to measure body heat because the water will make you feel cooler.

Sports that should be avoided

Most doctors recommend that pregnant women avoid sports that require them to lay flat on their backs. In addition, there is also a good idea to avoid activities that involve:

• A lot of movement up and down
• Jump
• Changes direction abruptly
• Risk of causing stomach injury

These restrictions include skiing, diving, and horseback riding. This exercise causes injury risk.