The best pre- and postnatal exercise routine is one that is appropriate and fun for you as an individual. When it comes to pregnancy and the postpartum period, no one-size-fits-all program has been designed. Each pregnancy is different, and your exercise routine should have room to reflect that. The best routine will incorporate safe exercise guidelines, appropriate activities and enjoyment.
Prenatal Guidelines
The American Congress of Obstetricians and Gynecologists has published guidelines for exercising during the pre- and postnatal periods. Your exercise routine should follow these recommendations to keep you and your baby safe. When performing aerobic exercise, keep your intensity to a moderate level. While exercising, you may feel slightly winded but should be able to carry on a conversation. If you have to take deep breaths every few words, then you may need to ease up a bit. For resistance exercises, avoid lying on your back after the second trimester, especially for prolonged periods of time. This position can limit the amount of oxygen that your baby receives.
Postnatal Guidelines
Typically, you may be able to resume a structured exercise routine four to six weeks after delivery, but be sure to receive clearance from your physician first. Ease back into your pre-pregnancy exercise program and start with low-impact activities. You will need to give your body time to heal and recover from delivery. Recovery may take some time and depends on a variety of factors. Postpartum women should follow a progression with some exercises. For example, you may want to work on pelvic tilts before returning to abdominal crunches.
Exercise Goals
Not all pre- and postnatal women have the same goals. Your exercise program should reflect your personal goals. Determine why you want to exercise during or after your pregnancy. Examples of exercise goals are to prevent excessive maternal weight gain, return back to your pre-pregnancy fitness level, decrease the risk of gestational diabetes, minimize the common discomforts of pregnancy and prepare for labor. Once you can label your goals, ask yourself if your exercise program supports them.
Exercise Selection
Certain exercises should be avoided during pregnancy, particularly those that put you at risk for falling or put undue physiological stress on your baby. Activities such as scuba diving, horseback riding, skating and contact sports are examples of sports you may want to avoid. A safe routine will avoid activities that put you or your child at risk.
Program Design
A well-rounded pre- and postnatal exercise program should focus on different fitness areas. Be sure to include exercises for your aerobic endurance, muscular fitness and flexibility. Choose activities that are fun and enjoyable to help you adhere to your program and stay motivated.
References
- "American Council on Exercise's Pre- and Post-Natal Fitness"; Lenita Anthony; 2002
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
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