Working Out While Pregnant

Working Out While Pregnant : Are you pregnant and looking for ways to stay active? Or are you a little worried about working out while pregnant? You’re not alone! Many women are curious about staying fit during their pregnancy but are unsure where to start. Luckily, there are plenty of ways to work out safely while expecting. Find out how to get moving while pregnant by reading on!

Why should you work out while pregnant?

Mothers are at risk of developing pre-eclampsia and gestational diabetes during pregnancy.

Gestational diabetes is a type of diabetes that only occurs during pregnancy. It is caused by the hormones produced by the placenta. Gestational diabetes can cause high blood sugar levels and increase the risk of developing pre-eclampsia.

Pre-eclampsia is a condition that develops in pregnant women who have high blood pressure and protein in their urine. It can lead to serious complications for both mother and baby, such as eclampsia, which is a life-threatening condition characterized by seizures.

This is where exercise helps. Exercise has many benefits for both you and your baby. It can not only help improve your mood, and give you more energy, but also help prevent pregnancy complications such as gestational diabetes.

What about diet? What you eat will be providing nutrients for both you and your growing baby, so you may need to make some changes. For example, if you have been following a low-carb diet before becoming pregnant, educate yourself about the risks of continuing with this type of dietary restriction, and of course talk with your doctor. Generally, this is a time to eat more, not less. Remember that essential vitamins and minerals come from your food choices, so healthy eating is an important part of pregnancy, along with exercise.

Studies show that pregnant women who regularly engaged in physical activity reduced their risk of developing gestational diabetes significantly along with the risk of pre-eclampsia by 40%. The evidence also shows that even a moderate form of exercise reduced the risk of gestational diabetes by 30%. (source)

Exercise not only increases your fitness level during pregnancy, but it also aids in your recovery that takes place after giving birth.

In regard to pregnancy, it is an exciting yet stressful time for every woman who experiences it, and it is also an excellent opportunity for women to spend some time on themselves before giving birth.

Regular exercise is beneficial to the health of a pregnant woman in several ways, including reducing stress, boosting mood, and releasing endorphins.

How much should you exercise while pregnant?

As per the recommendation of The American College of Obstetricians and Gynecologists (ACOG), women should engage in 150 minutes of moderate-intensity activity every week during pregnancy. This could amount to 30 minutes of activity 5 days a week. You can also break it down to 10 minutes of short activities 3 times a day.

As strenuous activity may cause intrauterine growth restriction, (a condition in which the fetus does not grow as it should), pregnant women who are professional athletes must speak with their physicians regarding whether they should continue a vigorous exercise regime during pregnancy.

How does pregnancy affect the body?

For expectant mothers, pregnancy can be an exciting time, but it can also be a time of confusion and uncertainty regarding exercise. After all, the body undergoes a variety of changes during pregnancy that can affect everything from balance to breathing. Here’s a closer look at some of the key changes that occur in the body during pregnancy and how they can impact your exercise routine.

One of the most significant changes that occur during pregnancy is an increase in the hormone relaxin. Relaxin helps to loosen the joints and ligaments in preparation for childbirth. However, it can also make expectant mothers more prone to injury. As a result, pregnant women should be careful not to overexert themselves when exercising and should focus on low-impact activities such as walking or swimming.

Another change that occurs during pregnancy is an increase in the size and weight of the uterus. This can lead to problems with balance and stability, particularly in late pregnancy. To help compensate for this, pregnant women should focus on exercises that build core strength such as Pilates or yoga.

Finally, pregnancy also affects breathing. As the baby grows, the expectant mother’s lungs have less room to expand, leading to shortness of breath. This is why many pregnant women find themselves out of breath after walking up a flight of stairs or doing other relatively simple activities. To help combat this, pregnant women should focus on gentle cardiovascular exercises such as walking or light jogging.

By understanding the changes that occur in their bodies during pregnancy, expectant mothers can stay safe and healthy while still staying active throughout their pregnancies.

Exercises that are safe to do during pregnancy

Exercising during pregnancy is a great way to stay healthy, but it’s important to choose the right exercises for your body. Here are some safe and effective exercises to keep you feeling your best during pregnancy:

Walking

Walking is often recommended as a way to stay active during pregnancy. And for good reason! Walking has plenty of benefits for both you and your developing baby. For instance, walking can help to improve your circulation, which is important for delivering oxygen and nutrients to the baby.

It can also help to ease pregnancy-related back pain and joint swelling. Plus, walking is a low-impact form of exercise, so it’s generally considered safe for pregnant women. In fact, studies have found that walking may even reduce the risk of preterm labor.

Swimming

Swimming is a low-impact form of exercise that has a variety of benefits, making it an ideal choice for pregnant women. In addition to helping you stay in shape, swimming can also help to reduce stress levels, improve sleep quality, and relieve back pain. What’s more, water resistance can help to build strength and endurance.

As your pregnancy progresses, you may find that other forms of exercise become more difficult. However, swimming can be a great way to stay active throughout your pregnancy. And, of course, it’s also a lot of fun!

Modified yoga and Pilates

Modified yoga and Pilates help to strengthen the muscles and improve flexibility, both of which are important during pregnancy. They also help to relieve stress and tension, providing a much-needed sense of calm during this chaotic time. In addition, these exercises can help to improve posture and prevent back pain.

Stationary biking

Stationary biking is a low-impact activity, which means it is easy on the joints. This is important for pregnant women, who may be dealing with additional joint pain as their bodies accommodate the growing baby. Additionally, it can help to increase stamina and energy levels, both of which can be helpful during pregnancy.

It is also an excellent way to get the heart pumping and the blood flowing. This can help to reduce the risk of pregnancy complications such as pre-eclampsia. Additionally, regular cardiovascular exercise can help to reduce stress levels and promote overall well-being during pregnancy. Finally, this form of exercise can help to prepare the body for labor and delivery by strengthening the muscles used during childbirth.

Tai chi

It is a gentle form of exercise that can help you maintain your balance and flexibility. It can also help you focus on your breath, which can be helpful during labor.

Exercise precautions while pregnant

It’s important to know a few special considerations when exercising during pregnancy, regardless of whether you’re adapting an existing routine or starting one from scratch.

Any exercise you intend to do while pregnant should first be discussed with your doctor.

It is highly recommended that you follow other general safety tips as well. Among them are:

It goes without saying that when you are pregnant, there are certain activities that you should avoid since they are extremely high-intensity, high-impact, and high-risk. For example, contact sports such as football or hockey can put the baby at risk of injury, so they should be avoided.
Additionally, anything that can cause stomach upset or dehydration—like hot tubs or saunas—should also be avoided. It’s also important to avoid any activity that could lead to falls, such as skiing or rock climbing.
It is recommended that you refrain from exercising that involves lying on your back after you reach 16 weeks, such as crunches and certain stretches. The weight of your baby in that position will put pressure on the spinal column and the vena cava blood vessels which are responsible for supplying blood to the heart.
Prevent overheating — especially during the first trimester — by drinking plenty of water before, during, and after exercise.
If you are working out a lot or doing strenuous activity, you should avoid holding your breath, as this puts strain on your pelvic floor. You can also practice slow, steady breathing during your workouts, which will prove very helpful when it comes to delivery!
Be careful not to overdo it. The feeling of pushing your body to the limit may appeal to you, especially if you’re an exercise enthusiast, but it’s important to respect your pregnant body and be gentle with it. Always opt for light, gentle exercise when in doubt. Be careful not to exercise to the point where you cannot speak.

Conclusion

Pregnant women have long been advised to take it easy and avoid strenuous activity. However, recent research has shown that moderate exercise can be beneficial for both the mother and the baby. Working out while pregnant can help to improve the mother’s overall health, increase energy levels, and reduce risk of developing gestational diabetes.

Furthermore, exercising during pregnancy has been linked to a reduced risk of pre-term labor, cesarean delivery, and postpartum depression. So, for those mothers whose doctors confirm they can stay active during pregnancy, the benefits are certainly worth the effort.