Exercising During Pregnancy

Not too long ago, women were urged to avoid exercise during pregnancy. Today, we know differently. It is not only okay to participate in exercise during pregnancy, but it is encouraged. Exercising can have a positive impact on both the mother and baby. Be sure to consult your doctor once you know you are pregnant, before you start or maintain your exercise program.

Exercise does wonders during pregnancy! It boosts mood, improves sleep, and reduces pregnancy aches and pains. The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or your baby.

If you already had an exercise routine before you got pregnant, stick to it! However, remember that the goal of this is to maintain, not to improve; your workout intensity should be mild to moderate. Do not try to beat your pre-pregnancy achievements, or even what you had done in the previous trimester. Get a good workout but to not push yourself too much, this could put undue stress on your body and the baby.

If you have not exercised before, pregnancy is not the time to start a full-blown exercise program. Beginning a new weight-training program is traumatic on the body when you are not pregnant, so it is not a time to start.

However, starting out slow and simple can do wonders for your pregnancy. Something as simple as a daily walk or swim can help a lot! Walking is one of the most natural and one of the safest forms of exercise. You want to choose something that will be safe and have the least risk of injury. Ten minutes a day is a great beginning. Then increase it to ten minutes twice a day, and then gradually go up to fifteen minutes.

Some of the major benefits that exercise can offer to expectant mothers are:

· Speedier recovery and delivery

· Increases sense of well being and self esteem

· Less leg cramps

· Larger placenta which provides an increased nutrient base for the baby

· Decrease the risk of excessive weight gain

· Stronger back which reduces the risk of lower back pains

· Boosts energy levels

· Reduces the chance of having a Caesarean birth

Some things to remember to avoid when exercising during pregnancy:

· After the first trimester, avoid exercises where you need to lay down on your stomach or back

· Avoid high heat, humidity, and altitudes

· Avoid heavy weightlifting

· Avoid stretching any further that your range of motion before pregnancy (Once pregnant the body produces a hormone called relaxin. This hormone is designed to help lubricate your joints so labor is easier. It will also make you more flexible, however this can lead to injury!)

While exercising, if anything feels “odd,” stop right away! Make sure you are listening to your body; many problems can be avoided this way. Once you are done with your pregnancy you will be so glad you that you exercised throughout it. Pre-natal exercise can be incredibly beneficial to both the health of the mother and the unborn child as well as rewarding and a great way to continue healthy habits.

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This article was written by Certified Personal Trainer Emma Scagnelli.

Emma trains out of our Hunt Valley Location and is an expert in helping people lose fat, get in shape and tone up! To set up a consultation with her to talk more about your weight loss goals, email her atescagnelli@fxstudios.com