Pregnancy and Exercise: How Much do You Know? Check Out our Do’s and Don’ts

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October 13, 2012 4:33 pm By Ruthie Hawkins
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Congrats! You’re expecting. But with such a vast overflow of information out there, where does one start?

With a second tot on the way and a not so great first pregnancy, I am doing whatever it is in my power to keep me and my new little bun in the oven healthy. Now what can be more important than eating right and getting lots of rest you may ask? Exercise!

Only 1 out of 6 women say that they get moderate exercise during pregnancy. We can do better!

Staying fit during pregnancy helps you feel better, sleep better, and stay within your doctor’s weight guidelines. Gaining too much weight, can be unhealthy for you and your baby.

You may say, well I’ve never exercised a day in my life, and well that is okay. No time is better than the present! Start slow; just 30 to 45 minutes of exercise a day can prepare you and your baby for a safe, and what I’d like to think, somewhat of an effortless delivery.

And we want to help you prepare. Check out some of my favorite exercises below:

Swimming is ideal, especially as you progress through your pregnancy. The water supports you and makes you feel lighter, similar to the results you may receive while walking.

Kegels: My absolute favorite, go to exercise, you can do anywhere; waiting in line, lying in bed, sitting at your desk, and even while watching your favorite shows.

By making these easy pelvic floor exercises a habit during pregnancy, you can shorten the intense “pushing” stage of labor. And they’re simple as pie. Pretend you’re stopping yourself from peeing. Squeeze your pelvis muscles for a few seconds, and then relax. Don’t forget to breath. Wasn’t that easy?

Walking: Just like swimming, a brisk walk or job, can make you feel lighter and keep you at a good level of endurance, necessary for go time!

Runners: Great news! You don’t have to stop. If you are a dedicated runner and healthy, talk to your doctor about the adjustments you should make while pregnant and lace up.

Now, while there are many exercises you CAN do during pregnancy, do stay away from the following:

Crunches: After the first trimester, lying on your back can limit the blood flow to the baby.

Contact sports such as basketball, soccer, and kickboxing are off limits.

Hot Yoga: The temperatures in these rooms can be ridiculous and it’s not safe for you or baby. We want you to stay cool and hydrated. Look for yoga classes specifically designed around pregnancy.

So put your worries aside and get out there. A little exercise, is better than no exercise. We’re rooting for you!

Written by: Ruthie Hawkins
Source/Pictures: WebMD/Self Magazine/Google

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