Before I got pregnant I was working out just about every single day. You can imagine my need and want to feel like I could still hit the gym while I was pregnant. Guess what?! I did! You can too! There are so many misconceptions about working out/lifting while pregnant. On one side of the fence you have the neigh sayers who believe you can exhaust your body to the point of pulling away nutrients from your growing baby. On the other side of the fence you have pro athletes competing in CrossFit and marathons.
Science proves that moderate amounts of exercise during pregnancy can be beneficial to both mom and baby. The exercise can improve blood flow to the uterus, thus provides more nutrients, oxygen, and blood to the baby. Most doctor recommend pregnant women to exercise during pregnancy. The American Pregnancy Association states, "exercise during pregnancy can prepare your body for labor and delivery."
You should have seen some of the looks I got at the gym while I was pregnant! I caught a lot of flack for light cardio, light lifting, and strength training. There were days where I got glared at by other women and just stared at by men. It was like I was a foreigner or an alien! At times it was very discouraging or uncomfortable. One lady in particular would always say things like, "wow, you're still at it? Is that okay to do? Are you okay to lift that?" Most times I would just smile or say "I've been cleared by my doctor." I had in fact told my doctor about my exercise habits and lifestyle. He told me that if I felt good enough to do it, then I should until my body tells me to slow down. The body is capable of amazing things! It will tell you when you have had enough. It will tell you when to slow it down and when to rest. Most days I found that I felt more energized and enlightened from my workout. There is no doubt in my mind that exercise helped all aspects of my pregnancies.
Believe it or not, you CAN live a normal life while you are pregnant! I did all sorts of things like: hiking, boating, fishing, biking, working out, and more. There was a weekend where I went hunting with my husband, I was around 7-8 months pregnant with our first baby, and we hiked over 8 miles in one afternoon. Don't get me wrong I was very cautious about the amount of stress and exertion that I was putting on my body throughout every exercise that I participated in. Heart rate, breathing, body temperature, and stability were all very important for me to monitor.Most importantly though I listened to my body when it was time to take a break. Overall I had two very healthy pregnancies, with no complications, and strong, healthy babies who were both trying to hold their heads up on day one! With my second son I was able to give birth naturally, something I know would have been 10x harder had I not been in the physical shape that I was in due to my continued efforts to stay healthy and active throughout the entire 9 month pregnancy!
I hope this is inspiring or at least lays out some guidelines on exercise during pregnancy. Below is an article I got from The American Pregnancy Association that briefly lays out some information on the positive aspects of exercise during pregnancy. I want to highlight this fact you'll find in the below article, "If you participated in a regular exercise activity prior to your pregnancy, it is probably fine to continue to participate during your pregnancy."
http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/
"Is exercise during pregnancy safe?"
Overall and in most cases, exercise is safe during pregnancy. You will usually find that it is even recommended. Usually the first rule of thumb is this. If you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely your healthcare provider will tell you that you can remain active as long as it is comfortable and there are no other health conditions suggesting otherwise.Now is not the time to exercise for weight loss, however proper exercise during pregnancy will likely help with weight loss after delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
What are the benefits of exercise during pregnancy?
Being active with 30 minutes of exercise on most or all days can
benefit your health during pregnancy. Exercise of just 20 minutes 3 or 4
days a week is still beneficial. The important note is that you want to
seek to be active and get your blood flowing.
To have success in completing exercises during pregnancy it is a good
idea to plan when during the week, at what time and where you will
exercise. As shown in the photo above, prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.Here are some of the benefits from exercise during pregnancy that you may experience:
- Helps reduce backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
- Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
Guidelines for choosing an exercise during pregnancy
If you participated in a regular exercise activity prior to your
pregnancy, it is probably fine to continue to participate during your
pregnancy. There are many exercises that are safe to do during your
pregnancy but it is important not to overdo it and to use caution. Many
people were uneasy when they discovered that Olympic volleyball player
Kerri Walsh Jennings had received the “OK” from her obstetrician to play
competitive volleyball while pregnant. The American Pregnancy
Association would have cautioned against this because of the
vulnerability of impact with another player, the ground, or parts of the
surrounding court area. However it is important to highlight a key
truth in the counsel her provider gave.Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However even with this protection, it is recommended that you avoid exercise that leave you vulnerable for impact.
You will probably want to avoid these types of exercises during pregnancy:
- Activities where falling is more likely
- Exercise that may cause any abdominal trauma, including activities that include jarring motions, contact sports or rapid changes in direction
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion
- Be sure to wear loose fitting, comfortable clothes as well as a good supportive bra.
- Choose shoes that are designed for the type of exercise you do and that fit properly.
- Exercise on a flat, level surface to prevent injury.
- Eat enough healthy calories to meet the needs of your pregnancy as well as your exercise program.
- Finish eating at least one hour before exercising, see also pregnancy nutrition.
- Drink plenty of water before, during and after your workout.
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
Which exercises during pregnancy are beneficial
Before you begin exercising, remember that it is important to talk to
your health care provider. If you aren’t active or aren’t very active,
walking is a great exercise to start with. Walking is usually safe for
everyone, it is easy on your body and joints and it doesn’t require
extra equipment. It is also easy to fit into a busy schedule.Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you could rest your hands on your knees. Then slowly stand back up pushing up from your knees with your arms if you need to. Repeat this 5 times working up to more.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.
Please see this article for a closer look at recommended exercises during pregnancy.
Body changes that affect exercise during pregnancy
There are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Your center of gravity or equilibrium is shifted from the extra weight in the front as well as your shifting hips. This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended that you consult your healthcare provider about exercises for your specific situation.
Last Updated: 07/2014
Compiled using information from the following sources:
Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc. http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
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