Plus-size fitness tips
Go to:
See the next story in this category | Go to previous story | Send to a friend!
Lisa Stone
Exercise is important in pregnancy, no matter what your size! Lisa Stone, an ACE-certified Pre-and Post-Natal Fitness Instructor, has some advice for plus-size women interested in exercising during pregnancy.
Your question
I'm a large woman (about 250 pounds) and want to be sure to have a healthy pregnancy. Do you have any prenatal exercise tips for me?
The expert answers
Congratulations on taking an active role (no pun intended!) on staying healthy during your pregnancy! You don't mention whether or not you were exercising prior to becoming pregnant, so I'll go on the assumption that you are new to fitness. If that's the case, then you'll want to start slowly, perhaps with a 10 to 15 minute moderately-paced walk on flat terrain.
As you start to feel stronger, then you can add time to your walk in five-minute increments, gradually increasing to 45 minutes three to five times per week. Once you can walk that duration comfortably, try adding some low hills into your walking route to add intensity. Be sure to take along a bottle of water and take a big swig every 10 to 15 minutes so you stay well-hydrated.
To balance out your fitness program, you'll need to do some light strength training using one- to two-pound weights or large soup cans for resistance. You'll want to include exercises for all the major muscle groups of your upper body as well as your lower body. Start with eight repetitions of each exercise, gradually increasing to three sets of 12 repetitions. You can do strength work each day, alternating between upper and lower body. All it takes is about 10 to 15 minutes per session to see some real results! After each workout session, do some light stretching of the muscles used during that session. Hold each stretch for about 15 seconds, making sure to continue breathing as you hold the stretch. Avoid any bouncing movements while you stretch so that you don't injure yourself.
More for you!
Send this page to a friend!
See more! All pregnancy articles & features
Meet other expectant parents due when you are
Editor's pick: The Mother of All Pregnancy Books
Notice: This forum is for educational purposes only, and addresses only non-urgent questions of a general nature. If you are concerned about your health or your baby's health, please consult your family's health care provider immediately. This information is not a substitute for personal medical attention, diagnosis or treatment. Due to the volume of questions received, not all questions can be answered.
For more pregnancy fitness, click here.
