Exercise and Fitness During Pregnancy

If you are, or have ever been pregnant, then you have probably been told over and over again to "lie down", or to "just take it easy".  While it is true that relaxation and calm is beneficial to both you and baby, you shouldn't let that keep you from staying fit and healthy. Believe it or not, exercise is one of the best things you can do to to ensure a safer, more comfortable term, and a healthy child! 

An average, low-impact workout for about 30 minutes a day, 3-4 times a week can boost your energy level, help you trim off any unnecessary weight gain (any more than the baby naturally adds), balance out your hormone levels (emotions), and lower the risks of heart disease, premature death and other serious illnesses.

[ CAUTION:  Before starting ANY exercise routine while expecting, you should consult your doctor to make sure there are no special medical concerns that might make any physical activity a danger to you or your unborn child.  Also, be mindful of "where you are" in terms of your physical fitness.  In other words, if you weren't in great shape before, now is not the time to start an "ab busting" program, or some other strenuous routine.  Major weight loss or muscle toning goals can be met after the baby is born.  For now, keep it light, and on your level. ]    

But, I already know that exercise is good for me.  How can it affect my baby?

Science has proven that a steady exercise routine can help prevent gestational diabetes, which is a form of diabetes that your child can contract while in the womb.  Also, if the mother already has this disease, exercise and diet can help her to keep it manageable.

Getting started
After clearing things with your doctor (see above CAUTION), you are ready to begin.  Pick something you feel would be fun for you.  Remember, this isn't about getting that "bikini body", but enjoying yourself!  If it isn't fun, it just won't work.

You might try:

Light Aerobic Workouts
This includes stationary cycling, walking, light jogging and swimming/water aerobics.

The idea behind doing aerobic exercises is to elevate your heart rate and work your muscles without having to bear any weight or strain on your body.

Whats more, it can be fun.  Aerobic movements rely heavily on rhythm.  The goal is to feel like you are locked into a groove, similar to dancing.

Aerobics can help relieve the everyday aches and pains of pregnancy (i.e. sore back, constipation, poor circulation, fatigue, sleeplessness, etc.) while strengthening and shaping up your body at the same time.

The best part about aerobics is that you can do it almost anywhere.  Even walking around the store at a steady pace is considered a form of aerobic exercise!

Stretching and Meditation
This includes the workout ball, light weight training, yoga and pilates.

By stretching and working your muscles, you are not only strengthening your body, but resting the mind as well.  Activities like yoga and pilates are all about centering yourself, and finding a balance within that will allow you to enjoy your pregnancy and put less stress on you and your baby.

Note: because some of the traditional yoga/pilates positions require a flatter tummy than you may have at the moment, it may be necessary to seek out a book, video, or article that discusses alternative postures and movements for pregnant women.

There are some excellent videos on expertvillage.com, as well as youtube.com, that demonstrate several yoga/pilates positions suitable for the pregnant woman. 

Search Words: prenatal, pregnancy, pregnant, yoga, pilates, positions, etc.

Weight Training
Light weight training is also a great way to stretch and tone those muscles.  Just remember to keep things at a slow pace.  Too much exertion or strain could create tension in your breathing and/or the over flexing of your abdomen.  Each of these could easily endanger the baby.  The best way to avoid this would be to do several repetitions with extremely light weights.

Things to avoid:
Don't involve yourself in sports that could damage your abdominal area.

Activities such as horseback riding, skiing, ice hockey, kickboxing, soccer, scuba-diving and others like these should never enter into your daily routine.

(Note: while scuba diving may not seem to pose a threat to your abdomen, it has been known to cause dangerous gas bubbles to form in an infant's circulatory system.)

Also, after your third month, any exercise or activity that requires you to lie flat on your back should be avoided.  This could restrict the blood flow to the uterus, and subsequently harm the baby.

Knowing when to quit
There is nothing brave, admirable, or tough about endangering the life of an infant.  If you begin experiencing any of the following, please stop immediately and see your doctor.

Fluid of any kind coming out of your vaginal area that was not there before.

Any abdominal cramping or nausea.  (specifically sudden or severe bursts of discomfort)

Contractions after your workout. (specifically those that last up to 30 min.)

Pains in your chest or trouble breathing

Severe headaches that are reluctant to subside

Any feeling of dizziness or vertigo

Blurred or dimmed vision

Have fun and be safe.

This blog post was provided by Stephanie Parker - our blog writer extraordinaire!