Growing a baby inside of you is a workout in and of itself that can be exhausting. And while the last thing on your mind may be adding exercise to your pregnant days, it is one of the best things you can do for your mind, body and baby.
I know, I know: so many daily activities already take more energy when you’re pregnant. But just as you’re making time for prenatal nutrition and doctor visits, making time for moderate exercise will make a big difference too --- by improving energy and sleep and decreasing pregnancy pains and more. (see Mind, Body & Baby: Pregnancy Exercise Positives, below)
According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women can safely participate in 30 minutes of moderate exercise a day. So where do you begin? With your doctor. Get the OK as soon as you discover you are pregnant. When your doctor sees the heart (or pump) on an ultrasound, as early as 7 weeks, the possibility of miscarriage is reduced to 5%. After the 12th week of pregnancy, the fatigue of the first trimester has usually vanished and the risk of miscarriage is further reduced.
Once your doctor clears you for activity, then it’s time to get started. If you were active prior to your pregnancy, continue your exercise program. If you rarely exercised before, start slow and build up gradually. Consider the following appropriate moderate activities: walking, swimming, water aerobics, low-impact toning, Pilates and yoga. These activities can keep you healthy and prepare your body for labor. Don’t want to go it alone? Consider enrolling in a prenatal fitness class. Classes offer prenatal exercise in a safe environment with a knowledgeable instructor – and you’ll meet and have a chance to get to know other moms-to-be.
Whatever your exercise preference, remember to drink lots of water and give yourself a good amount of time to warm-up at the beginning of your exercise routine. Also, always listen to your body.
Exercising now will help develop a fun, healthy habit that will provide endless opportunities to bond with your baby. Just the thought of a lifetime of good health and fitness for you and your baby is invigorating and motivating. You can do it. Get started today!
Energy boost
One of the major complaints of expectant women is how tired they feel during their pregnancy. Exercising, even when you feel like you can’t move a muscle, will boost your energy level tremendously. If you feel like you can’t peel yourself off the couch, try going for a walk a couple of times around the block. You’ll be amazed at how much better you’ll feel if you just get moving!
Sleep better
Lack of sleep is another big challenge for pregnant women. Regular exercise can help alleviate stress and anxiety and help you sleep better and avoid those restless nights.
Look better
Exercise increases your circulation, giving you that healthy glow. Working out strengthens your cardiovascular system, so you don’t tire as easily, and your posture will improve too, thanks to those toned and strengthened muscles.
Avoid pregnancy pains
Just 30 minutes of moderate exercise a day can help:
Control weight gain
Pregnancy weight gain is inevitable and necessary. Your baby’s growth and development depend on it. Burning calories can help prevent excessive weight gain and allows you to better control the scales’ eventual creep to the higher numbers. Women who exercise have a faster return to their pre-pregnancy weight, so working out can help you bounce back into shape after your baby’s arrived.
Shorten labor
Studies by Dr. James Clapp III, author of Exercising Through Your Pregnancy, have found women who participate in prenatal exercise have easier, shorter and less complicated labors. Active pregnant women may expect two hours less labor time and may actually perceive their contractions as less intense because they’ve increased their tolerance to pain through exercise. Women who work out are also less likely to need c-sections or a forceps delivery.
Baby benefits
According to Dr. Clapp, babies of exercising moms:
Clare Schexnyder is the Owner and Founder of Oh Baby! Fitness, an Atlanta company offering exercise classes for new and expectant moms. She is also a certified pre/postnatal fitness instructor. Clare lives in Decatur, GA, with her husband, Jay and her daughter, Sofi. For more information, visit www.OhBabyFitness.com.