"All the benefits of getting out there and being active apply to pregnant as well as non-pregnant individuals. The era when pregnant women just sat there, like hens on a nest, is long over. Today, women with healthiest pregnancies are encouraged to exercise and stay active."
-Dr. William Sears, M.D. & Martha Sears, R.N.
Whether you are an avid exerciser or not, the tremendous benefits of movement and exercise are for everyone. The human body prefers to move and reacts kindly to active lifestyles by maintaining its youth and vitality. On the contrary, the body rebels when there is a lack of movement through unbalanced tight muscles, pain, and disease.
Exercise is also very beneficial for pregnancy, and avid exercisers should be able to continue their regular program with a few minor alterations. If you do not or have not exercised for over six months before learning you are pregnant, now may not be the time to begin a strenuous exercise regimen. You always want to consult your physician, especially while pregnant, regarding exercise, as your body will have different needs. Still, various daily movements will reap tremendous rewards for mom and baby.
All the reasons you should exercise during pregnancy:
Exercise helps control a healthy pregnancy weight.
Exercise maintains healthy heart, lung, and muscle strength.
Exercise controls your appetite and helps your body utilize (as opposed to storing) the food you eat.
Exercise keeps you feeling good, maintains a positive outlook and attitude, and helps you cope with stress.
Exercise contributes to more manageable labor and much more.
Consult your OB/GYN or physician about your exercise regimen and plans. Training for a triathlon when pregnant may not be a good idea if you've never done one before. Still, various ways exist to include exercise and activity in your daily routine without going overboard.
Here are a couple of things to keep in mind when exercising pregnant:
Take care of your joints. Pregnancy hormones loosen the connective tissues that hold your bones together. Your body accommodates your growing baby and prepares you for delivery. Be mindful and extra careful about protecting your joints by avoiding joint-jarring sudden movements (especially when lifting weights) that may negatively affect your knees, elbows, shoulders, and hips.
Your balance will be compromised. As your baby grows, your center of gravity will shift, and you may struggle with imbalance during specific activities. Do your best to prevent falls by firmly planting both feet on the ground and asking for help when needed. You will also want to avoid skiing, bike riding, and other activities that require a great deal of balance or possible hard falls. Gentle yoga, especially pregnant-specific, is a great way to incorporate balance in a safe environment.
Here are some excellent exercise options for pregnant women:
Gentle pregnancy yoga
Swimming
Brisk walking
Light weightlifting and circuit training
Riding a stationary bike
Low-impact aerobics and dance classes
As your belly and baby grow, you may find jumping around uncomfortable for mom and baby. If this is the case for you, reduce your intensity to a lower-impact version to eliminate jumping.
Two specific exercises helpful for pregnancy are squatting and pelvic tilts.
Squatting during labor may help open your pelvic outlet to allow your baby to descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder-width apart and slowly lower into a squat (like sitting in a chair), keep your back straight, heels on the floor, and your knees should not protrude in front of your feet. Hold the squat for 10 to 30 seconds and repeat for several repetitions. If performing squats are too challenging, various options, such as squatting into a chair or leaning against a wall with a physioball against your back, may assist you while doing the exercise.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. You may know how to do pelvic tilts when lying on your back, and this may be a great way to perform the exercise safely while pregnant and still gain the benefits. To do pelvic tilts, get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should be slightly rounded. Stay in this position for a few seconds, then relax without letting your back sag. Repeat a couple of times, working up to 10.
Aside from intentionally structured training, there are various ways to incorporate more movement into your daily activities. Here are a few simple things you can do to move more and sit less.
Take the stairs instead of the elevator. Even if you take the stairs for just one floor, it's better than always riding the elevator.
Take the long way to the mailbox. Even if the mailbox is five steps away, walk up and down the street or around the block before you pick up the mail and head back inside.
Do a few squats before and after you brush your teeth.
Do counter pushups when you're waiting for your meal to heat.
Do a few hip and back stretches before getting into bed for the night.
Make it a challenge to find many ways to add more movement into your daily routine and begin to experience the countless benefits to your mind, body, and unborn baby!
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