This is a topic I’ve had first-hand, personal experience with for the last 7+ months. Being in the fitness industry, I felt like I had a pretty good handle on what I should and shouldn’t do during pregnancy, but like every first-time Mom, this, too, proved to be a learning experience.
Considering that I was active prior to pregnancy, there was no doubt in my mind that I wanted to keep up with my physical activity in some capacity. If you are not currently active, don’t use pregnancy as an excuse! Although it seems like the perfect time to sit back and relax because you’re tired and your feet are swollen, this is actually a great time to begin activity (with doctors approval, of course).
Need more proof?
Exercise during pregnancy provides the following benefits:
- Ease or prevent back pain and other discomforts
- Boost your energy level
- Prevent excess weight gain
- Reduce the risk of gestational diabetes, pregnancy-related high blood pressure and postpartum depression
- Increase stamina and muscle strength, which helps you prepare for labor
So, what type of exercise should you do? This is more of a personal preference. If you’ve been exercising prior to pregnancy, you can most likely continue your routine at a level that is comfortable for you at that time. This will change as the months and trimesters go on. Pregnancy is not the time to start any new, strenuous exercises.
Decades ago, the American College of Obstetricians and Gynecologists recommended a maximum heart rate of 140 beats per minute for pregnant women, but the guideline was later withdrawn because heart rate differs so much from one woman to the next. A good rule of thumb is to make sure you can talk comfortably. Be flexible, listen to your body. Back off on the days when you’re just not feeling energetic.
The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines. These activities carry little risk of injury, benefit your entire body, and can be continued until birth. You may want to choose exercises or activities that do not require great balance or coordination, especially later in pregnancy.
For most women, 30-60 minutes of moderate exercise performed on most days of the week is recommended. But, even shorter and less frequent exercise can prove beneficial.
Do keep in mind these precautions when exercising while pregnant:
- Never hold your breath during any activity.
- Avoid activities where falling is likely (such as skiing and horseback riding) and contact sports such as softball, football, basketball, and volleyball.
- Avoid exercises on your back after the first trimester.
- Avoid exercise in hot, humid weather and be sure to stay hydrated (water before, during and after exercise)!
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
- Avoid waist twisting movements
- Never exercise to the point of exhaustion
As I stated earlier, its important to listen to your body while you’re exercising. Just like any other individual, our bodies will have “good days” and “bad days” so be sure to follow what your body is trying to tell you.
If you experience any of the following symptoms, discontinue exercise:
- Dizziness
- Headache
- Shortness of breath
- Chest pain
- Abdominal pain
- Vaginal bleeding
If any of these symptoms persist after discontinuing exercise, consult your physician.
I’ve found that regular exercise has helped me cope with the physical changes that have occurred during pregnancy. I’m also hoping it will help make labor and delivery easier, but I’ll have to get back to you on that one!