Staying Active While Pregnant

Pregnancy is a wonderful, life-changing time. During this admittedly overwhelming period though, there are some things which should not change amidst the chaos: your health. A common misconception about pregnancy is that women need to eat twice as much because they are “eating for two”, or that pregnant women should not be active. On the contrary, it is encouraged that women stay as fit as possible during pregnancy, not only for themselves but for their unborn child. It is important, however, not to overexert yourself. Maintain balance, get the right kind of exercise and remember that, just because you need to do less stringent routines, that does not mean you are not getting positive results for your overall health.

Staying active while pregnant is beneficial for many reasons. Not only does staying fit during pregnancy help you manage your weight gain, it prepares you for the physical challenge of labor. Being unhealthy while giving birth can make the process markedly more difficult, if not dangerous. Remaining fit while pregnant also helps you bounce back from pregnancy, making the transition to getting back in shape more smooth. Your mood, energy, and sleep will improve when working out, as well.

Combining aerobic exercises for heart and lung strength with muscle building exercises is the optimal way to stay in shape while pregnant. Good types of exercises include walking, running, swimming, weight training, yoga and pilates.

Walking:

Helps you get fit without causing stress to the joints and ankles and it gives your heart a great workout. It’s recommended you walk for half an hour a day.

Running:

Running is a quick, efficient way to get a good workout. However, if you are not a runner, pregnancy isn’t the time to start. Stick to walking or swimming instead.

Swimming:

Swimming is a wonderful workout. It works out the arms, legs, lungs and heart. Also, as the pregnancy progresses and your bump gets bigger, the feeling of weightlessness can be a welcome relief.

Weight training:

Weight training helps you maintain muscle strength, which is important when considering the physical challenge of labor. However, if you did not work with weights before pregnancy you have to work it carefully into your regime. Take the weight training easy, as you do not want to overheat or cause your body unnecessary strain. Towards the later months of your pregnancy, let your weight training regime become less and less strenuous.

Yoga:

Yoga keeps you flexible and helps maintain muscle tone and posture; don’t over do it though. Rather than push yourself into uncomfortable positions, be gentle on your body and focus on opening and extending yourself.

Pilates:

Pilates is great because it helps strengthen your stomach and pelvic floor muscles, both of which play a large part in the birthing process.

If you experience bleeding or spotting during your pregnancy, it’s advised that exertion should be avoided. Consult with your OB/GYN to decide what the best course of action is for you.

Any activity where the likelihood of falling or colliding into someone else or a blunt object is ill advised and should be avoided. The following are some examples of specific activities to avoid during pregnancy:

Contact Sports:

Contact sports can be dangerous to the health of you and your baby, as the risk of collision and falling are increased during contact sports. Getting hit with a ball, hockey puck, etc., is a risk that should be avoided.

Gymnastics:

Gymnastics should be avoided during pregnancy because the risk of falling and causing damage to the abdomen is highly increased.

Horseback Riding:

During horseback riding, you risk falling and causing trauma to your body and your baby.

Scuba Diving:

Scuba diving can cause air bubbles in the blood stream, which is extremely dangerous for you and your baby.

There are plenty of ways to stay healthy during pregnancy.  Utilizing a safe, consistent exercise regimen, there is no reason why you can’t stay active. Make sure the workouts you are doing are right for you and keep your physician informed.

References.

1. Baby Center: The best kinds of exercise for pregnancy. Accessed from: http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc?showAll=true.  Accessed September 9, 2015.

2. Baby Center: What activities I should avoid during pregnancy. Accessed from: http://www.babycenter.com/404_what-activities-should-i-avoid-during-pregnancy_7229.bc. Accessed September 9, 2015.

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