Unless you have a medical complication during pregnancy that prevents workouts for pregnancy, exercising during pregnancy is often recommended. While you won’t go from couch potato to herculean lifting. It does mean that you should stay active with a workout program created specifically for pregnancy that is moderate in nature. In fact, the American College of Obstetricians and Gynecologists added 20 to 30 minutes of moderate exercise daily to its recommendations.
Exercise boosts your energy level, but it also does so much more.
Exercise helps control weight gain during pregnancy and keep it from escalating beyond the point of healthy. You’ll sleep better and lower your risk of complications, such as gestational diabetes and preeclampsia. It strengthens the abdominal muscles, which helps during delivery and relieves some of the aches and pains in your back and all areas of the body. You’ll lift your spirits and reduce stress when you workout and even improve your self-image.
You need to match your workout to your level of fitness.
More than ever, if you’re exercising during pregnancy, you need to have a program based on your fitness level. Some women who are fit and active before pregnancy can do more strenuous exercises while pregnant. Others who were inactive, need to take the program slowly and perform mild or moderate exercise during pregnancy. Even fit women should avoid contact sports or exercise that might cause a fall. Exercise where you to lay on the floor, on your back in a flat position, ones that cause you to bounce or jump creating sudden movements should be eliminated after the first trimester. By the end of the second trimester, the changes in the body make exercises that require balance more of a risk.
There’s still a wide variety of workouts that benefit pregnant women and are safe.
Exercises as simple as walking or swimming are excellent and good for the mom-to-be that’s new to fitness. Aerobics, stretching, yoga and weight training are also beneficial to both mom and the fetus. All of these require precaution and should be based on your fitness level. A personal trainer will be happy to create a program designed specifically for your level of fitness and needs.
- Before starting any fitness program, check with your health care professional to ensure it’s safe to do.
- Not only can a personal trainer design a program for you while you’re pregnant, the trainer can also create a postpartum program. Exercising after giving birth boosts energy, gets the body back to normal faster and can help relieve the after-baby-blues.
- Biking, including indoor biking, can help get your heart racing without putting extra stress on the joints.
- Kneeling pelvic tilt and standing pelvic tilt are two exercises that can safely help relieve back pain.