Exercising Pregnant

Working Out Pregnant

 

It’s a fact that pregnancy equals weight gain. However, there are some actions you can take to help monitor that weight gain. Nutrition choices have a significant effect on it as well as…yes, that’s right…exercise… A healthy workout routine provides both mom and baby with great health benefits! Check out our 8 recommendations on how to work with exercising during pregnancy.

Almost Early pregnancyeveryone woman wonders what life (aka – her body) will be like after a pregnancy. There are concerns that range from stretch marks to allergies. However, the most common concern is what shape and weight your body will adopt once the little one has been delivered and resides in your arms instead of your abdomen.

Naturally, this is a very reasonable concern. For health reasons, it is important for women to try and get back to a healthy weight and muscle to fat ratio. One of the ways to greatly help this post-pregnancy rebound is to do some exercising while you’re pregnant. It is said that weight gained while pregnant and exercising is a bit easier to lose than weight gained while pregnant and lounging. Keeping active during pregnancy is also healthy for baby.

Of course, pregnancy is a sensitive time and due diligence is required so that no injury is caused to mom or baby. With some input from fitness writer Paul Atkins with teamblog.fitnessbodyonline.com, we would like to give the following eight recommendations regarding workout routines during pregnancy:

Talk with your care provider

It is always smart to talk with your care provider (obstetrician, midwife, whatever) about what you are medically cleared to do. They can also tell you what exercises are allowable and which ones are better avoided during pregnancy.

In general, workouts are beneficial

In general, appropriate and approved workouts are beneficial for most pregnant women. Studies have shown that a number of pregnancy troubles such as morning sickness, fatigue, and excessive weight gain can be assuaged with regular exercise. It is also believed that labor may be eased if a woman is more physically fit.

Don’t try to lose weight

It is important to note that when exercising, you should not be attempting to lose weight. With the added growing little person, it is both healthy and inevitable that you should gain some weight (as your care provider will advise you what that weight is).

Hydrate and nourish

Maintaining hydration and proper nutrients before, during, and after exercise is key.

Personal safety

Personal safety should be a priority throughout the entire pregnancy – all three trimesters. Routines that require a lot of weight, extreme intense activity, or could result in you falling on your abdomen would be routines that should be avoided. When looking into outdoor activities, look into the weather. Be cautious of extreme temperatures and humidity that is very far above or below average. Exercise clothes should never be tight and restrictive, but rather free flowing and loose depending on where you are in your pregnancy.

Workout routines
Avoid:

  • contact sports
  • activities that could harm the abdomen or uterus
  • core sculpting
  • deep lunges
  • push-ups
  • lying fully on one’s back

Go for:

  • low impact routines
  • if doing floor exercises, instead of on one’s back, lie on a side

If there is ever a point where you experience pain, dizziness, or nausea, stop exercising and contact your care provider (midwife, ob-gyn, etc).

Keep in mind

When approval has been given to exercise, keep in mind that it is often recommended that a pregnant woman should do so about four times a week for approximately 30 minutes. Check you are at a good intensity by carrying-on a conversation while exercising. If you are unable to do so, you are exercising too hard. Be sure to include solid warm-ups and cool-downs that involve as much stretching as possible.

Don’t overdo it

The most basic principle to follow is don’t overdo it. Of course, this principle is very individualistic as the “overdo it” point will be different for everyone. Your exercise level should decrease as the pregnancy advances. Do not exercise while hungry or without being properly hydrated. Be sure to check your heart rate and blood pressure on a regular basis as well as these can change between trimesters.

Pregnancy stretching
All in all, if you workout properly and within your personal limits during pregnancy, the benefits brought to you and your child outweigh potential consequences. Common sense should be of the utmost importance during this time and you should never be afraid to double check with your care provider before doing something you are questioning. In fact, if you are questioning doing an activity even slightly, we HIGHLY recommend seeking advice from your care provider. After all, a healthy mother, a healthy pregnancy, a healthy labor, and a healthy newborn are what you’re striving for!

Just remember that safety is your number one priority. If the doctor says to take it easy, it would be best to heed his or her advice. But, don’t worry – you can get back to the hard stuff once you’ve been cleared by the doctors postpartum!

Have you had success or struggles with this type of workout before? Let us know! Please rate and comment on this article. Would you like to see more about workouts like this? If yes, please let us know either via comments below or submitting an email to us!

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