Exercising is good for everyone – especially when you’re pregnant. But it can be hard to start if the whirlwind of baby-proofing and baby-preparing is leaving you less than fully charged.
The word of the day? Persevere. Not only is exercise a proven energy booster, it’s a proven beauty and body booster too. And don’t forget the health benefits – there are plenty for you and your growing baby. Keep reading to find out how and why to exercise safely for two.
Why try?
The notion of a pregnant woman’s body being as fragile as china has long been destroyed. Not only is exercise non-harmful to a woman and her growing child, it’s 100 percent helpful. Here are just a few of the health benefits:
- Relieves stress
- Helps you sleep better
- Builds the stamina needed for labor and delivery
- Helps prevent gestational diabetes
- Cuts constipation
- Relieves backaches
- Eases postpartum depression symptoms
And of course, exercise has benefits for everyone in the long run – a healthier heart and reduced risk of serious illness – just to name a few.
Ask the expert
Even if you’re an avid fitness enthusiast, a discussion on exercise would not be complete without a discussion with your doctor first! It’s important to share what’s going on with your body so he or she can clear you for physical activity. Some reasons for limiting exercise include:
- High blood pressure
- Early contractions
- Bleeding or spotting
- Early water breaking
- Weak cervix
If your doctor clears you for exercise, he or she can also suggest the right exercises for your fitness level – and may be able to dispel any myths or concerns you’ve had about physical activity harming your baby. So make the appointment … and ask away!
Safe starts
When it comes to exercise of any kind – especially during pregnancy – slow, smooth and safe is best. These tips can give you and your baby a healthy start:
- Ease into it: start out with five minutes, and build up to 30
- Dress comfortable: chose comfortable, but supportive, clothes and shoes
- Drink up: drink plenty of water, even when you aren’t exercising, to keep dehydration away
- Eat right: exercise and your baby use up your calories, so make sure you’re eating at least 300 more calories per day
- Take a break: don’t over-exert or over-exhaust yourself; take time to warm up and cool down
Exercise do’s
Now let’s get to the fun part! What type of exercise interests you the most – is it dancing, yoga, Pilates, biking, aerobics? If cleared by your doctor, these are generally safe and very enjoyable exercises to try when you’re pregnant.
However, one of the top safety picks by experts is exercising in the water! It gives you the weightless “floatability factor”, a welcome relief in your later months. And you can mix up your routine with cardio, strength and flexibility exercises. Remember, as tempting as it may be, to avoid bouncing, as this can harm your baby.
Another top pick? A good old-fashioned stroll. Many experts recommend walking because it’s easy to vary the pace, distance and intensity – making it safe for beginners and advanced exercisers alike.
Exercise don’ts
Even though we agree that pregnant women are as strong as any other woman, experts still agree that you should avoid certain exercises while you’re pregnant, such as scuba diving, horseback riding, downhill skiing or other high-contact sports, like softball, football, basketball or volleyball. And unless your doctor tells you otherwise, you should also limit exercises that cause:
- Bouncing
- Leaping
- Sudden direction changes
- Jarring, or a lot of up and down movement
- Waist-twisting movements while standing
- Flat, on your back, positions
If you’re a routine runner, you don’t have to let your workout shoes get dusty. Just work with your doctor to modify your routine for safety.
Listen to your body
Now that you’re pregnant, you’re probably more in tune to what’s going on in your body than ever before! But just make sure you listen carefully to what it’s saying. Stop exercising and call you doctor right away if you feel any of the following symptoms:
- Chest or head pain
- Abdominal or pelvic pain
- Dizziness or nausea
- Bleeding or spotting
- Difficulty walking or muscle weakness
- A decrease in your baby’s movement
- Swelling in your ankles, hands or face
- Shortness of breath
- Coldness or clamminess
Get back to your old shape
Although weight gain during pregnancy is inevitable, by now you know that exercising for two is not a pointless endeavor. In fact, the experts say that if you regularly exercise before and during pregnancy, it’s that much easier to get back to your pre-pregnancy shape!
And what about after? Most women can safely return to low-impact exercise one to two weeks after normal delivery, and three to four weeks after cesarean delivery. But remember the rules – take it slow and always check with your doctor first.
Take time out to exercise today. Your body – and your baby – will thank you.
Exercising During Pregnancy. Accessed August 6, 2008 at http://kidshealth.org/parent/nutrition_fit/fitness/exercising_pregnancy.html.
The 13 rules of safe pregnancy exercise. Accessed August 6, 2008 at http://www.babycenter.com/0_the-13-rules-of-safe-pregnancy-exercise_622.bc?articleId=622&page=2.
Exercise during pregnancy. Accessed August 6, 2008 at http://www.webmd.com/baby/guide/exercise-during-pregnancy. |
