Tag Archives: exercises for pregnancy

Staying Fit During Pregnancy

Your body is constantly changing during a 40 week pregnancy.  Your balance changes, your weight increases, and your bone structure can be altered too.  Working out will ease labor and delivery as well as helping you get back into pre-pregnancy clothes sooner.  Here are some ways to make sure you continue to have a healthy fitness routine for the duration of your pregnancy.

Stick with your current activities.  Be sure to stick with exercises you are comfortable with, rather than starting something new.  Gestation puts enough strain on the body all by itself, making it work even harder adjusting to a completely new mode of exercise can cause big problems.  If you’re a runner already, stick with it, but talk to your doctor about bringing mileage and intensity down.  Cross training?  Keep at that too, being careful of listening to your body and trying not to twist.  As with any exercise, make sure your physician has approved it for you.  If your doctor warns against something, or your body says ‘no’, listen up.  Pushing too hard during exercise can harm both you and your baby.

Stay off your back.  After your first trimester, the weight of the baby can slow blood flow going from the lower body back to the heart and cause damage.  The best core exercises during pregnancy will keep abs toned and strengthen pelvic floor muscles, examples are side planks and Kegels.  For more of a challenge, try planks or crunches on a stability ball.  Adding balance exercises with your core work will help prevent dangerous falls as your center of gravity changes.

Get into yoga.  Yoga will help strengthen much needed pelvic floor muscles for delivery, and breath control is a big part of pain management.  Yoga is also a good source of balance work, and the stretching component is guaranteed to help relieve some of the discomfort associated with pregnancy.

No matter what mode of exercise you choose, wear the right clothes, making sure your sports bra has enough support and you won’t overheat.  Your heart rate should stay below 140, so heart rate monitor would be a good investment.  A body temperature over 102 degrees Fahrenheit for more than 10 minutes can be harmful to the baby, and swimming is a great way to control some of these factors.  Swimming will bring your heart rate up, keep muscles working, and since you’re buoyant, there’s a lot less wear and tear on joints compared to going out for a jog.  The pool will also help maintain a safe body temperature and prevent overheating.

Keeping in shape during pregnancy also means you’ll get your pre-pregnancy body back faster after your baby is born because you will have packed on fewer pounds throughout its course.  Have questions about staying in shape during your pregnancy?  Email us!  Info@FitNicePT.com