Safely exercise before, during, and after pregnancy

Exercising While Pregnant: Safety, Benefits & Guidelines

There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery.  In this week’s blog, I’ll share the latest insight including the many benefits of exercise during pregnancy, plus the best forms of exercises to take part in.

Is exercise during pregnancy safe?

Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.

Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine.

What are the benefits of exercise during pregnancy?

Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. The important thing is to be active and get your blood flowing.

To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. Prenatal yoga is a great, low impact exercise that can be highly beneficial during pregnancy.  At NRG 4 Life, while we do not offer yoga specifically for pregnant women, all of our yoga instructors have experience working with those who are pregnant and can offer modifications so it will be a safe and effective session.  Yoga promotes mindfulness and helps you relax which are great tools to learn for labour and delivery.  Some poses will strengthen your muscles, (especially the core) and help to keep your body more limber which will prove very helpful as your body starts to take on a new shape to accommodate your growing little one.

The benefits of moving more during pregnancy begin immediately and last your whole life. Your baby will start reaping the benefits in utero, too. Here’s a laundry list of reasons to start exercising today, along with excuse-busting ways to overcome some common obstacles.

1. You’re likely to gain less weight.Research shows you might put on 7 pounds less than pregnant women who don’t work out, while still staying within the healthy weight-gain range.
2. Labor and delivery may be easier.No guarantees, of course, but strong abs and back along with a fit cardiovascular system can give you more oomph and stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58 percent less likely to request pain medication during labor than non-exercisers.
3. You lower your gestational diabetes risk by as much as 27 percent. High blood sugar during pregnancy puts you at extremely high risk for developing type II diabetes in the decade after delivering and raises the odds of preterm delivery or having an overweight baby. If you do develop it—and many fit women do because genetics and age play a significant role—exercise may help prevent or delay your need for insulin or other medications.
4. You get that “prenatal-spin-class high.”Active moms- to-be report better moods than their sedentary peers, both immediately following a workout and in general throughout their pregnancies.
5. You’re less likely to cry, “Oh, my aching back.”Some two-thirds of pregnant women experience back pain, but water workouts, yoga and pelvic tilts can offer relief. Exercise during the second half of pregnancy seems to be especially helpful.
6. You’re less likely to get constipated.Pregnant women’s intestinal tracts often get backed up due to high progesterone levels and a growing uterus, but exercise, along with a high-fiber diet, keeps your digestive system humming.
7. You have more energy.On days when lifting your remote control seems like a tall order, even a 10-minute walk can revive you.
8. Odds are, you’ll deliver a svelter baby.Babies born with excess fat are significantly more likely to become overweight kindergartners, and overweight newborns of moms with gestational diabetes are more prone to develop diabetes later in life.
9. You can enjoy the greatest flexibility of your life. Relaxin, a pregnancy hormone that loosens your pelvic joints in preparation for delivery, also relaxes the rest of your joints. With careful stretches, like those done in yoga and at the end of group exercises classes, you can capitalize on this window of opportunity.
10. You’re more likely to avoid a forceps delivery, C-section or other intervention.Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a Cesarean section, research has found.
11. You’re likely to be fitter in middle age.In a study that followed women for 20 years after delivery, those who’d exercised throughout pregnancy could run two miles 2 ½ minutes faster than those who’d taken a workout break while pregnant. The continuous exercisers were also working out a lot more.
12. You feel more comfortable in your own skin (and more like the hot mama you are J).Women who exercise throughout pregnancy have a better body image than those who sit out the nine months.
13. Your labor may be shorter.A landmark study found that among well-conditioned women who delivered vaginally, those who had continued training throughout their pregnancy experienced active labor for 4 hours and 24 minutes compared with 6 hours and 22 minutes for those who’d quit training early on. Two hours less of hard labor is nothing to sneer at!
14. You learn to chill out.With its emphasis on breathing, meditation and joyful movement, prenatal yoga helps stressed-out moms-to-be stay calm. Plus, a regular flow or gentle hatha yoga practice can teach you to relax rather than tense up when you feel discomfort, a helpful skill during labor.
15. If you work out in water, you enjoy a wonderful sense of weightlessness.For some women, swimming or water aerobics may provide their only relief from painful foot and ankle swelling.
16. You’ll likely experience less leg swelling.Your body retains more fluid during pregnancy, and your growing uterus puts pressure on your veins, impairing the return of blood to your heart. Exercise can limit swelling by improving blood flow.
17. You may be less prone to morning sickness.Though nausea stops many women from exercising, many moms-to-be report that they feel less queasy after a workout or that the exercise takes their minds off the nausea for a short time.
18. You may boost your child’s athletic potential.One study found that 20-year-olds who were exposed to exercise in utero performed better at sports than same age peers whose mothers did not exercise during pregnancy.
19. You’ll bounce back faster after delivery.Compared with new moms who were inactive during pregnancy, those who exercised are more likely to socialize and enjoy hobbies and entertainment post-baby. They just seem to cope better with the demands of new motherhood.
20. You’re likely to be healthier and leaner when your kids head off to college.Twenty years later, fit women who’d exercised throughout pregnancy had gained 7 ½ pounds, compared with 22 pounds for women who had taken a break while pregnant and resumed exercising afterward. The continuous exercisers also had lower cholesterol levels and resting heart rates.
21. The sense of accomplishment and confidence spills over to the rest of your life.Finishing a prenatal power walk makes you feel like you can conquer the world!
22. Your child may have a healthier heart.The developing babies of prenatal exercisers have more efficient hearts than those of non-exercisers, and this higher cardio fitness level seems to last into the childhood years.
23. If you smoke, exercise may help you kick the habit.In a small study, pregnant smokers reported that exercise gave them confidence to quit, decreased their cigarette cravings, boosted their energy and “helped them feel more like a non-smoker.”
24. You might sleep better.Some pregnant women who work out say they fall asleep faster, slumber more soundly and snooze longer than inactive moms-to-be.
25. You’ll meet other expectant moms in a prenatal exercise class.Get their phone numbers; you may be meeting up for playdates or babysitting co-ops soon!
26. You may be at lower risk for the No. 1 cause of premature birth.That’s preeclampsia, a complication that involves high blood pressure and excess protein in the urine. About 5 percent to 8 percent of pregnant women develop it, and the numbers are growing.
27. You’re more likely to avoid prenatal depression.This is especially true if you exercise outdoors because bright light has antidepressant effects. Some 12 percent to 20 percent of pregnant women experience depression, which is linked to poor sleep and marital problems after delivery.
28. You feel more in control.When your body is changing in all kinds of wacky ways and your entire life is about to be transformed in huge, unknown ways, a regular exercise routine offers consistency and the knowledge that you’re doing something great for both yourself and your baby.
29. You look better.Exercise increases blood flow to your skin, enhancing that pregnancy glow. Plus, when you’re calmer and fitter, it shows.
30. Your children may grow up to be smarter.Some research indicates that kids of moms who work out during pregnancy have better memories, in addition to higher scores on intelligence and language tests.
31. You bust out of your exercise rut.Pregnancy often forces you to try something new— to swim when you used to run, to try Wii Fit Ski instead of snowboarding, to give Pilates a whirl.
32. You keep your immune system humming. Moderate exercise such as walking lowers your risk of catching a cold by as much as half. Researchers believe the data applies to exercising moms-to-be as well.

Guidelines for choosing an exercise during pregnancy

If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.

Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise.

You will probably want to avoid these types of exercises during pregnancy:

• Activities where falling is more likely
• Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
• Activities that require extensive jumping, hopping, skipping, or bouncing
• Bouncing while stretching
• Waist twisting movements while standing
• Intense bursts of exercise followed by long periods of no activity
• Exercise in hot, humid weather
• Do not hold your breath for an extended period of time
• Do not exercise to the point of exhaustion

You may want to include these basic guidelines in planning exercise during pregnancy:

• Be sure to wear loose fitting, comfortable clothes, as well as, a good supportive bra.
• Choose well-fitting shoes that are designed for the type of exercise you are doing.
• Exercise on a flat, level surface to prevent injury.
• Eat enough healthy calories to meet the needs of your pregnancy, as well as, your exercise program.
• Finish eating at least one hour before exercising.
• Drink plenty of water before, during and after your workout.
• After doing floor exercises, get up slowly and gradually to prevent dizziness.

Which exercises during pregnancy are beneficial

Before you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. It is also easy to fit into a busy schedule.

Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees.

Then slowly stand back up, pushing up from your knees with your arms, if you need to. Repeat this 5 times working up to more.

Small pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.

Body changes that affect exercise during pregnancy

There are many changes happening in your body during pregnancy.  First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy.  Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips.

This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.

All of these factors may affect how you exercise and what exercises you choose to do.  Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation.

NRG 4 Life staff can help pregnant members to navigate the best classes for their needs.  Again, all of our group fitness and yoga instructors have training to offer modifications.  Exercises with the legs in the air and those which involve being supine (lying on stomach) should all be avoided, however, there’s more comfortable, safer alternatives for these which will be offered.