Exercising during pregnancy is a proactive way to support and maintain good health for you and your baby. Exercising while pregnant has many health benefits during both the pre- and postnatal stages and alleviates many conditions and discomforts associated with pregnancy. While pregnant there are definite limitations and considerations to adhere to when exercising; however, overall exercising during pregnancy offers many benefits for both mommy and baby.
Duration, Intensity and Frequency
According to MayoClinic.com, doing low-impact exercises at a moderate intensity is a basic and a beneficial way to exercise while pregnant. Thirty minutes of moderate-intensity, low-impact aerobic and strength-training exercise is recommended for pregnant women and is best done minimally two to three days a week. If the intensity of 30 minutes of exercise at a time is too much to begin with, start with shorter increments of 10 to 15 minutes and build up to 30 minutes. Exercise limitations change throughout each trimester and it is advised to consult your physician and a certified fitness professional that specializes in prenatal exercise to avoid any possible complications
Aerobic Exercises
Walking, swimming, stationary bicycling, cycling and low-impact aerobic classes are safe and effective forms of exercise for pregnant women throughout all three trimesters of pregnancy. These forms of exercise provide excellent cardiovascular fitness and also work the major muscle groups. Aerobic exercise improves stamina, energy levels, circulation, balance and mobility that often becomes compromised during pregnancy.
Strength Training Exercises
During pregnancy, keeping your muscles toned and strong is beneficial in supporting your posture and alignment as your baby grows; however, do not use heavy weights due to the stress that it places on you and your baby. Modifying certain strength-training exercises that can be beneficial during pregnancy such as squats and leg lifts are also vital in order to avoid issues. Light hand weights and resistance bands are safe and effective tools to use for basic strength training exercises. Health Tree suggest starting with four sets of 10 reps each. Strength training tones your arms, shoulders, back and legs and can be modified during all three trimesters. Kegal exercises that strengthen your pelvic floor muscles are easy to do anytime, anywhere and essential during and after pregnancy. According to Sutter Health, Kegel exercises tone the pubococcygeal, or PC, muscle that supports your growing baby and assists during and after pregnancy in reducing ailments commonly associated with pregnancy and delivery.
Abdominal and Stretching Exercises
Both abdominal and stretching exercises are often avoided during pregnancy due to potential risk factors. However both are useful and safe to perform with the correct limitations and modifications and should only be done under the direction of your doctor. Abdominal and stretching exercises keep your core strong and your muscles flexible and pliable, minimizing pregnancy discomforts such as back and hip pain, muscle tightness and limited mobility. According to Sutter Health forward situps and diagonal situps are safe and beneficial prenatal abdominal exercises. Calf stretches, ankle stretches and upper back stretches also help alleviate pregnancy discomforts such as swelling and muscle cramping. Prenatal Pilates and yoga are both mind-body forms of exercises focusing on maintaining core strength muscle tone, strength and flexibility. In addition, both focus on breathing, concentration, relaxation and stress reduction, all important principles to consider during pregnancy, labor and delivery. Prenatal Pilates and yoga have basic and specific exercises and poses to compliment a pregnant woman's unique needs and is low-impact and gentle to your joints.
References
- Sutter Health: Basic Prenatal Exercises
- Health Tree: Useful Exercises for Pregnant Women
- Today's Woman and Health: Prenatal Pilates -- A Practical Path To Fitness
- Baby Center: Pregnancy Exercises for Beginners
- MayoClinic.com: Pregnancy and Exercise,Baby Let's Move, Mayo Clinic Staff, July, 2010
- Parents Healthy Kids Happy Families: Prenatal Workout
