Okay, I am so ready to break the myths about pregnancy workouts ladies! It is so annoying to hear people tell me that I shouldn't be working out because I am pregnant because my brain immediately goes to "Where the hell is the people's logic in here?!" If exercise is good for you without being pregnant then logic tells me it should be even better now that I am.
Also, fitness had been part of my life for the last 10 years of my life, and it was with me during my last pregnancy, and it was the best pregnancy I had of all three. I had a healthy body weight, healthy pregnancy all the nine months, and a super good, quick & easy delivery.
So if you've been hesitating and are not sure if you should start or keep working out now that you are pregnant first, consult your Doctor, and second here are some tips to help you make that decision in the meanwhile.
Health Benefits Of Pregnancy Excercise
"Studies have shown that women who exercise during pregnancy are more likely to have an uncomplicated vaginal delivery and a quicker recovery post-delivery," says Dr. Suman Tewari, OBGYN, Clinical Advisory Board Member at P.volve.
Regular exercise during pregnancy can strengthen your heart and blood vessels and ease constipation. Movement is great for you, but it's incredible for your baby as well. "Women who exercised during pregnancy showed a lower incidence of complications such as excessive gestational weight gain, gestational diabetes, gestational hypertension, preeclampsia, preterm birth, lower birth weight, cesarean birth, and operative vaginal delivery," Dr. Tewari shares.
During pregnancy, exercise can:
- Reduce backaches, constipation, bloating, and swelling
- Boost your mood and energy levels
- Help you sleep better
- Prevent excess weight gain
- Promote muscle tone, strength, and endurance
- Other possible benefits of following a regular exercise program during pregnancy may include:
- Lower risk of gestational diabetes
- Shortened labor
- Reduced risk of having a C-section
Is it safe to exercise during pregnancy?
"Exercise is essential for optimal health – both for your mind and your body – and living a vibrant life."General guidelines advise that women who were engaged in vigorous physical activity prior to pregnancy can continue these activities during pregnancy and the postpartum period," Dr. Tewari says, but don't be surprised if you have to tone down the intensity of your workouts as you adapt to the many changes happening in your body. It is perfectly safe to exercise up until the end of your pregnancy, but it's important to consult with your obstetric provider who may recommend modifications to your exercise routine.
"If you have a standard pregnancy, you can start exercising anytime; start with a mild intensity exercise routine and then gradually increase the intensity," Dr. Tewari says, stressing that it's important to listen to your body and always consult with your obstetric provider. "Our bodies are meant to be moving every day, pregnant or not."
There are certain situations where pregnant women should not exercise until they have been further evaluated by their obstetrician. Before you begin an exercise program, make sure you have your obstetric provider's OK. Although exercise during pregnancy is generally good for both mother and baby, your doctor might advise you not to exercise if you have:
- Some forms of heart and lung disease
- Preeclampsia or high blood pressure that develops for the first time during pregnancy
- Cervical problems
- Persistent vaginal bleeding during the second or third trimester
- Placenta problems
It may also not be safe to exercise during pregnancy if you have any of these other complications:
- Preterm labor during your current pregnancy
- A multiple pregnancy at risk of preterm labor
- Premature rupture of the membranes
- Severe anemia
How Much Should I Exercise During Pregnancy?
"The current recommendation for pregnant women is at least 150 minutes of moderate-intensity aerobic activity per week. You can divide the 150 minutes into 30-minute bouts of exercise five days a week or smaller 10-minute workouts throughout each day.
But please! Don't feel discouraged if you can't hit the full 150 minutes per week; any activity and movement are always better than none, especially during pregnancy.
Safe Pregnancy Exercises
When starting and even during the rest of your pregnancy you can keep doing your workouts as long as you feel good and are not experiencing any discomfort or pain, simply listen to your body, adapt where you need to, and keep going from there.
As your pregnancy advances, there will be certain exercises that will need to be adapted as you go through to ensure that your body can continue to do them correctly and manage the core pressure as your belly grows. It will also depend on what your body can handle, your past physical activities, and again, what your obstetrician says.
During pregnancy your joints will become relaxed, the extra weight in the front of your body will shift your center of gravity and breathing could also become difficult as your need for oxygen during pregnancy decreases.
You're more likely to stick with an exercise plan if it involves activities you enjoy and fits into your daily schedule. Here are some tips to help you stay active:
Start small. You don't need to join a gym or wear expensive workout clothes to get in shape, I haven't visited a gym in almost 5 years, I always workout from home. Just get moving by trying a daily walk through your neighborhood or walking the perimeter of the grocery store a few times. Take the stairs instead of the elevator.
Find a partner. Exercise can be more interesting if you use the time to chat with a friend. Better yet, involve the whole family or join a community.
Try a class. Many fitness centers and hospitals offer classes, such as prenatal yoga, designed for pregnant women. Choose one that fits your interests and schedule.
Safe Exercises For Upper Body
Press up to child's pose
Reverse tabletop dips
Plank marches
Side plank crunches
Safe Exercises For Lower Body
Static lunges
Deadlifts
Squats
Single deadlifts
It is important to remember that we are all different, and each pregnancy is also different (Believe me! This is my fourth pregnancy) so you should always listen to your body and allow it to be your guide.
Here are some main exercise modifications to keep in mind as your pregnancy progresses:
Avoid high impact, jerky and bouncy movements. Hormones that are made during pregnancy cause the ligaments that support your joints to become relaxed, which can increase the risk of injury.
Avoid abdominal crunches. Core exercises like crunches should be avoided to allow for flexibility in the rectus abdominis, the outermost layer of the abdominal wall. The good news is that you can still do some other core exercises during pregnancy.
Avoid contact sports. Activities that put you at risk of getting hit in the abdomen, like basketball, soccer, boxing, and ice hockey should be avoided during pregnancy.
Avoid any exercises that force you to lie flat on your back after your first trimester
Scuba diving, this could put your baby at risk of decompression sickness
Activities that pose a high risk of falling — such as downhill skiing, in-line skating, gymnastics, and horseback riding
Activities that could cause you to hit the water with great force, such as water skiing, surfing, and diving
Exercise at high altitude
Activities that could cause you to experience direct trauma to the abdomen, such as kickboxing
Hot yoga or hot Pilates
Stop exercising and contact your obstetric provider if you have:
- Vaginal bleeding
- Dizziness
- Headache
- Increased shortness of breath before you start exercising
- Chest pain
- Painful uterine contractions that continue after rest
- Fluid leaking or gushing from your vagina
- Calf pain or swelling
- Muscle weakness affecting balance