As an expectant mother, we all want healthy pregnancies, healthy babies and faster postpartum recoveries, but did you know that exercise not only makes for a healthy mom, but a healthy baby too? In many research articles, it is stated and recommended that exercise be an integral part of this success. Studies show babies of exercising mothers are born healthier, weighed less and have less body fat at birth, are able to handle labor better, appear calmer and have significantly better oral language skills and were leaner by the age of five*. The same study states that mothers had “shorter, easier labors (on average 2 hours less of labor time) with less medical intervention (24% less C-sections and 14% less usage of forceps), and quicker recoveries” postpartum. There are numerous other benefits for the exercising, expectant mom such as improved posture and less back pain, better weight management and less excess weight gain, improved sleep and circulation, less swelling, increase in strength and stamina which helps coping with labor and faster postpartum recovery, decreased risk in gestational diabetes, and a more positive feeling of one’s self worth.
Keep in mind that some pregnancies require special attention and may be limited in exercise. Some of these include placental previa, persistent bleeding, multiple pregnancy, incompetent cervix, high blood pressure or preeclampsia, history of premature labor or miscarriage and heart or lung problems. Always check with your physician prior to beginning an exercise program and alert your physician or caregiver if you develop or experience any of the following: dizziness, faintness, headaches, shortness of breath, uterine contractions, vaginal bleeding or fluid leakage, heart palpations or calf pain and swelling.
The following is a simple exercise routine, which may help relieve some of your pregnancy aches and pains and give you that needed energy boost you may be looking for. You don’t need much equipment to get a good workout: a pair of supportive sneakers, lightweight and breathable clothing, a set of resistance bands and a stability ball. On most of your exercises, aim for about 15 repetitions; remember quality is better than quantity. Make sure to breathe, stop when you feel fatigued, and drink extra water to keep you and your little one hydrated.
Begin with a warm up of easy dancing to one of your favorite tunes.
Babies love to feel your movement and feeling the beat of some good music too! Once you feel like you are breaking a light sweat, begin alternating a song of dancing with some exercises geared towards building overall strength needed for the big day.
Try doing ball squats with the stability ball.
Place the ball against the wall, behind your lower and middle back; walk your feet forward and about hip width apart so that you are leaning against the ball. Slowly lower down bending at your knees and hips, keeping back straight and body weight in your heels until your thighs are parallel to the floor. Keep abdominals tight and slowly press back up to standing. This is an excellent exercise for those legs and thighs.
Try a wide row with your exercise band to work your upper body.
Sit on your ball, knees bent and feel apart for stability. Hold band with both hands at shoulder width distance apart and in front of your upper body. Pull band out to the sides, with elbows bent and squeezing between your shoulder blades. Return to starting position. This particular exercise is important for maintaining good posture and helping to offset discomfort a new mom may experience due to nursing and caring for her newborn.
In many cases, expectant moms and especially newly postpartum moms, can benefit from group exercise classes specifically designed with the new mom in mind. In this environment, participants find working out together to be supportive and relative to what each may be experiencing at that given period. It becomes a support group that moves. There are a variety of classes to choose from such as yoga, Pilates, strength training, stroller workouts and even dance. Check your city or surrounding towns to see if there are any types of these prenatal or postnatal mommy and baby exercise programs.
Whatever you choose as your source of exercise, make sure it is fun, easily accessible and safe. It’s all about healthy, happy babies and moms!
* Clapp III, James F. Exercising Through your Pregnancy. Champaign, IL: Human Kinetics, 1998.