EXERCISE AND PREGNANCY
Many women always ask the question “Is it safe for me to work out during my pregnancy?”, and studies have shown that not only is ok to workout during pregnancy but there are numerous benefits to continue your exercise program during pregnancy. It is always recommended that you get a clearance from your doctor before starting or continuing any exercise program especially during pregnancy.
According to the American College of Obstetrics and Gynecology, the following guidelines should be observed when exercising during pregnancy.
· Regular, moderate intensity exercise sessions are best
· Stretching, stationary cycling, swimming and walking are good choices
· Do not exercise lying on your back after the fourth month (e.g., no supine crunches)
· Five-minute periods of warm-up and cool down stretching are recommended, but do not stretch to the point of maximum resistance
· Women with sedentary lifestyles prior to pregnancy should begin with short term (20-30 minute) sessions and gradually increase
· Stop exercising if you become fatigued.
· Consult your doctor or midwife if you experience any unusual symptoms.
· Avoid excessive heat and humidity when you exercise.
Some recommended exercises to do while pregnant:
· Pre natal yoga
· Walking
· Stationary biking
· Swimming
· Weight training
Exercise can help decrease or prevent:
· Constipation
· Swelling of extremities
· Leg cramps
· Nausea
· Varicose veins
· Insomnia
· Fatigue
· Back Pain
· Gestational diabetes
· Pregnancy-induced hypertension
· Diastasis recti
· Deep venous thrombosis
· Pelvic and rectal pressure
· Surgical or medical interventions in delivery
· Urinary incontinence
· Postpartum weight retention
· Anxiety
· Depression
Some high risk exercises that should be avoided while pregnant:
· Skiing
· Rock climbing
· Diving
· Horse back riding
· Ice skating/hockey
Tips for Exercise and Pregnancy
Avoid standing for long period of time, it has been shown to decrease fetal blood supply and pool fluid in the ankles.
· Pay attention to exercise speed, keep it at a slow and control pace with proper techniques.
· Be aware not to change positions too fast from standing/seated/lying.
· Exhale on exertion. Avoid holding your breathe while lifting weights and not straining, avoiding intra-abdominal pressure that could decrease oxygen supply to the fetus.
· Use external support when balance becomes and issue such as holding on to a wall, body bar, etc.
· As pregnancy weight gain increases you may need to decrease the external weight.
When you exercise, follow these general guidelines for a safe and healthy exercise program: (According to ACOG)
· After the first trimester of pregnancy, avoid doing any exercises on your back.
· Avoid brisk exercise in hot, humid weather or when you have a fever.
· Wear comfortable clothing that will help you to remain cool.
· Wear a bra that fits well and gives lots of support to help protect your breasts.
· Drink plenty of water to help keep you from overheating and dehydrating.
Make sure you consume the daily extra calories you need during pregnancy.
While you exercise, pay attention to your body. Do not exercise to the point that you are exhausted. Be aware of the warning signs that you may be overdoing it. If you notice any of these symptoms, stop exercising and call your doctor.
Why do Kegels?
Kegels are done to strengthen the pelvic floor muscles. Having strong pelvic floor muscles will help to prevent incontinence and help to prevent tears and lacerations. It helps to bring blood supply to the birth canal and by doing kegels during your pregnancy it will help to speed healing after pregnancy. They also have been said to help your sex life!! You should do your Kegels every day!
Try These
· Try to visualize the triangle. Holding about 3-5 seconds each time, repeat about 10-15 times.
· Sitting in a relaxed position visualize an elevator. While tightening the pelvic floor muscles thinking about lifting and holding like an elevator stopping at each floor. Tighten your muscles and hold for 3 seconds, then tighten a little more and hold for 3 seconds, and tighten a little more and hold for 3 seconds, and then tighten and hold a little deeper for 3 seconds as if you were lifting a little higher like an elevator stopping at each floor. Then release and repeat 5-10 times the area between your vagina and the anus, your perineum. Sitting in a relaxed position and breathing normally tighten and contract this area so you feel like its lifting and closing the vagina.
Always Consult your doctor or midwife before starting any type of exercise program.
Exercise & Pregnancy
Many women always ask the question “Is it safe for me to work out during my pregnancy?”, and studies have shown that not only is ok to workout during pregnancy but there are numerous benefits to continue your exercise program during pregnancy. It is always recommended that you get a clearance from your doctor before starting or continuing any exercise program especially during pregnancy.
According to the American College of Obstetrics and Gynecology, the following guidelines should be observed when exercising during pregnancy.
· Regular, moderate intensity exercise sessions are best
· Stretching, stationary cycling, swimming and walking are good choices
· Do not exercise lying on your back after the fourth month (e.g., no supine crunches)
· Five-minute periods of warm-up and cool down stretching are recommended, but do not stretch to the point of maximum resistance
· Women with sedentary lifestyles prior to pregnancy should begin with short term (20-30 minute) sessions and gradually increase
· Stop exercising if you become fatigued.
· Consult your doctor or midwife if you experience any unusual symptoms.
· Avoid excessive heat and humidity when you exercise.
Benefits of Pre-Natal Exercise
(according to ACE Fitness)
Exercise can help decrease or prevent:
· Constipation
· Swelling of extremities
· Leg cramps
· Nausea
· Varicose veins
· Insomnia
· Fatigue
· Back Pain
· Gestational diabetes
· Pregnancy-induced hypertension
· Diastasis recti
· Deep venous thrombosis
· Pelvic and rectal pressure
· Surgical or medical interventions in delivery
· Urinary incontinence
· Postpartum weight retention
· Anxiety
Tips For Pregnancy & Exercise
Avoid standing for a long period of time, it has been shown to decrease fetal blood supply and pool fluid in the ankles.
Pay attention to exercise speed, keep it at a slow and controlled pace with proper techniques.
Be aware not to change positions too fast from standing/seated/lying.
Exhale on exertion. Aviod holding your breath while lifting weights and not straining, avoiding intra-abdominal pressure that could decrease oxygen supply to the fetus.
Use external support when balance becomes and issue such as holding on to a wall, body bar, etc.
As pregnancy weigth gain increases you may need to decrease the external weight.
When you exercise, follow these general guidelines for a safe, & healthy exercise program: (According to ACOG)
After the first trimester of pregnancy, avoid doing any exercise on your back.
Avoid brisk exercise in hot, humid weather or when you have a fever.
Wear comfortable clothing that will help you to remain cool.
Wear a bra that fits well adn gives lots of support to help protect your breasts. Drink plenty of water to help keep you from overheating and dehydrating.
Make sure you consume the daily extra calories you need during pregnancy.
While you exercise, pay attention to your body. Do not exercise to the point that you are exhausted. Be aware of the warning signs that you may be overdoing it.
Pregnancy and Group Exercise
Most women will stop doing high impact aerobics due to discomfort and to weight gain that puts undue stress on the joints. Floor exercises that are low impact are recommended but be aware of complicated routines due to changes in a woman’s center of gravity and balance. Step aerobics with simple routines and low platforms is also a good form of exercise.
Indoor Cycling
Indoor Cycling/Spinning is a good choice for prenatal cardiovascular exercise however, there are many guidelines that you should follow to remain safe.
· Be aware of body positioning. As a woman’s belly starts to grow her hips start to widen and her knees start to rotate outward to accommodate her body. Therefore, the handle bars should be raised higher and you should be aware of proper knee and ankle alignment when riding.
· Out of the saddle moves. It is recommended that as a woman progresses in her pregnancy that she limits out of the saddle moves. The extra weight tends to pull your body forward and put undue stress on the knee joints and jumping up and down in the saddle may also put undue stress on the body.
· Intensity. Indoor Cycling classes are a high intensity workout. Some pregnant woman may need to decrease cadence and Increase resistance to modify the intensity of the workout. When wearing a heart rate monitor pregnant woman should keep HR at least 20 bpm below Aerobic threshold.
· Adequate Hydration and Stay Cool. Be sure to drink plenty of fluids before, during, and after your class and to wear clothing that will help to keep you cool. Also, try to sit by a fan or the AC.
· Posture breaks. Take plenty of posture breaks during your class to alleviate any low back pain or discomfort
Pilates
It is recommended that a pregnant woman should not lie on her back after 16 weeks. During the second and third trimester use of props and incline support and modified mat exercises will prove useful to help strengthen the abdominal muscles. Due to the increased laxity in your joints be aware not to over stretch
Strength Training
Strength training is not only safe for a pregnant woman but beneficial. There are various muscles such as upper back, glutes, abdominals, pelvic floor and quadriceps that need to be strengthened during pregnancy. Strength training during pregnancy may also reduce the recovery time after childbirth of getting back to daily activity. Use creativity when doing strength training during pregnancy, using balls, bands, free weights, wedges, etc.