Well, it's already April and spring is in the air! In most areas, the weather is beginning to warm up. Flowers and trees are blooming and the air is fresh and crisp. This is the time of year to really start enjoying the outdoors and maybe, getting in a little excercise! Excercise is known to relieve stress, promote better sleep, improve balance and health. Oh, and there's a little extra perk...a more positive body image!

So how do you make working out...work out, when your excercising for two? Sometimes it's hard to drag

yourself into your work out routine when pregnancy symptoms are holding you back. You may be too tired

to even roll out of bed, forget the treadmill! It's important that you work an excercise time into your daily

routine (that's how it becomes "routine"). You and baby will be very happy you did. If you've never liked

excercising, just 30 minutes a day seems like you're walking towards a never ending horizon! Unfortunately, all those bathroom trips you make, don't count as a routine! If you're a fitness freak, you may find it hard to

slow yourself down, no more long hikes, horseback riding or cliff diving! (did you gasp at the last

one?)

Today, more women are deciding to make excercising a part of their daily routine, or at least during the

work week. As long as your doctor gives you the ok, you can too. And all it takes is 30 minutes of

moderate intensity excercise, like a nice brisk walk in the spring air (hint, hint), about 4-5 days a week.
The health benefits of excercise during pregnancy for you (and baby) are phoenominal! Being fit is good

for everyone, but as a mom-to-be, you may find that those annoying pregnancy complaints you're getting

your fair share of, will soon fly out the window.

So, what are the benefits of excercising during pregnancy? The answers might surprise you, and pump you

into adopting a work out routine today! (well, maybe tomorrow).

Pregnancy Fatigue: In the first trimester, many pregnant women find it difficult to keep up their stamina due to pregnancy fatigue, and then again, in the third trimester. And too much rest can actually make you more fatigued (sleep, induces sleep). You should never push yourself too hard during pregnancy, but a gentle nudge can make a big difference in your energy levels.

Sleep Better: Women who adopt a consistent excercise routine say they sleep better and feel better in the

morning.

Alleviate Back Pain: You bet! The best defense against this common complaint...strong abs! Yep, the same ones that are wrapped around that little angel of yours! You can do simple excercises (pregnancy safe, of course) to give your back the support it needs. And you don't have to just target those muscles in the tummy area, a short walk can also relieve pain and pressure.

Muscle Cramps (leg cramps): Carrying around an extra person can wreak havoc on your muscles, especially your leg muscles. Stretching out can help relieve tension and ward off cramps and sore muscles. You should always stretch before and after your excercise routine, but you can also stretch at work, like at your desk, especially if you have to sit for long periods. Flex your toes up, stretch your neck, raise your shoulders up and down, etc. You can also stretch in the car (as long as you're not driving!), a plane ride, waiting at the doctor's office, etc. Always stretch before bed, especially if leg cramps have been plauging your sleep.

Here's one high on the list of pregnancy complaints...Constipation!: If your body is active, it encourages active bowels. A brisk walk or stroll could help things get going!

Gestational diabetes: This is a common problem, and the American Diabetes Association recommends women at risk for gestational diabetes to excercise during their pregnancies. If you're at risk, your doctor may even prescribe a routine.

Improve your mood: Excercising releases endorphins. Awww, those feel good chemicals that give you a

natural high. Endorphins improve your mood and help with feelings of worry or anxiety.

Easier labor? (maybe): Excercising alone won't guarantee that you'll deliver your bundle of joy pain-free!

Although moms who excercise during pregnancy tend to have shorter labors and are less likely to need

medical interventions (like that dreaded C-section)!

Have a healthier baby: This alone should hurl you into adopting an excercise routine! Babies born to moms

who excercised regularly during their pregnancies, have healthier weights, are less likely to be stressed during labor and recover from stressors during the birth more quickly.

Speed up your recovery: Get ready to button up those pre-pregnancy pants! Increasing your physical fitness during pregnancy will help you physically recover after giving birth and the more fit you'll be!

So, before you decide to lace up those sneakers, make sure you get a green light from your doctor,

chances are good that you will. If you have medical or pregnancy complications, your doctor may limit your

excercise (or give you a red light!) You may even be encouraged to be a little more active. It's important

to check with your doctor first before beginning or increasing an excercise routine. Be sure to tell him/her

what is 'normal' physical activity for you. If you're in good health, your doctor may tell you it's ok to

continue your regular routine, as long as you're up to it, and with some modifications, of course...no cliff

diving!

Pick an excercise you enjoy so it doesn't feel like a chore, your less likely to quit if you're having fun.

Avoid anything rough, such as contact sports like basketball or soccer, and vigorous sports like tennis (try

doubles instead), cycling during your last trimester and horse-back riding, (no problem there, when the

horse sees you coming, he's more likely to start excercising...his feet!) *smile*

Also, be sure to avoid any high-altitude sports like skiing. And scuba diving is definately off limits...there's a

risk of decompression sickness on your baby, you'll have to wait until you evict your tenant. Be sure not to over work yourself or get overheated or dehydrated. If you begin to have any symptoms you feel are not normal or if you have continuous pain or fatigue, consult your doctor right away. Be sure to ask your doctor for a list of things you should or should not experience during excercising while your pregnant. You'll need to modify your routine as your body changes, but consulting with your doctor along the path to fitness will help you adjust.

Most importantly, be safe, be happy, be healthy, be fit!