The BEST Cardiovascular Exercise for You, Your Baby and Your Busy Schedule

First of all, what IS Cardiovascular Exercise?

To make sure we're all on the same page here, cardio is any activity that keeps your heart rate elevated for an extended period of time, while using the large muscle groups of your body. Otherwise known as cardio, or aerobics - it strengthens your heart and lungs and helps deliver oxygen to your muscles.

It is especially important to engage in this type of exercise 2-4 days a week during pregnancy because it will help you:

- have an easier, problem free pregnancy
- manage excess weight gain
- decrease swelling of hands and feet
- sleep better- reduce constipation
- fight fatigue
- gain/maintain strength and endurance in preparation for labor
- get back to your post-pregnancy body faster

So, what is the BEST kind? Although this might not be the answer you are expecting, the best kind of cardio is the kind that you will actually DO!

If you shy away from 20-40 minutes of aerobic exercise a day because you think you need to be inside, on a treadmill, staring at a blank wall, then I have to say - I don't blame you!

Exercise shouldn't be something you dread. And if walking or jogging isn't for you, I'm here to tell you that there are lots of alternatives out there, some you might even enjoy - imagine that.

Some of the other more common types of cardio that are great during pregnancy are swimming (a good way to give your back a break!) and biking (indoor upright or recumbent is best) but if those don't motivate you - get creative! At the gym, try:

- rowing- stair climbing machine
- a low impact group class
- water classes
- yoga or pilates (you'd be surprised how some of these can get your heart rate up!)
- dance - any kind is great, just avoid lots of leaping and jumping, or anything that involves something closer to acrobatics...

Don't belong to a gym? Take your workout outside! Take advantage of a sunny day and moderate temperatures to enjoy the outdoors and go for a hike. Or, cut down on travel time and workout in the comfort of your own home with a video or DVD.

There are a few things you'll want to stay away from during pregnancy - anything that involves the potential for bodily injury (especially to the abdomen) like soccer, roller blading, horse back riding, skiing - water or snow, etc.

Please use your best judgement (and consult with your doctor) with your particular level of fitness before trying any type of exercise. Pregnancy is not the time to go full speed ahead, especially if your body isn't used to that. So use common sense, and ease yourself into a routine that suits you best.

You'll find more suggestions and recommendations in Chapter 7 of Your Fit and Healthy Pregnancy Guide. If you haven't already gotten a copy of your own, now is the time! Visit www.FitandHealthyPregnancy.com/thebook.asp today!