Prenatal Exercise

There are endless resources for exercises, outdoor groups, online chat rooms, and prenatal workouts on line. I have found prenatal pilates classes and wonderful instructors who will individualize workouts for your particular needs. Local community centers and colleges offer specialized exercise programs for you. Most moms do better with the encouragement of other pregnant women. Plus it is so much fun to connect with those going through the same process as you. Sharing ideas and suggestions they have come across are a great benefit. As we are moving out of coved restrictions these opportunities are opening up.

Staying active during pregnancy prepares you for both delivery and recovery. Over the next few entries we will look over several different exercise programs suggested for pregnancy. Please let me know which ones you enjoy most! JUDY

Pregnancy Birth and Baby

Exercising during pregnancy

https://www.pregnancybirthbaby.org.au/exercising-during-pregnancy

Doing regular physical activity has health benefits during pregnancy and also helps to prepare the body for childbirth. However, it is important to modify or choose a suitable exercise program because pregnancy affects the body’s response to exercise.

Pregnant woman exercising
Exercising during your pregnancy doesn’t have to be strenuous to be beneficial.

Be sensible about the level of exercise that you do. Consult a doctor, physiotherapist or healthcare professional to make sure the exercise routine is not harmful for you or your baby. If the pregnancy is complicated (such as expecting more than one baby, high blood pressure, heart disease, pre-eclampsia, or risk of premature births) it is best to talk to a doctor.

Exercise tips 

Don’t exhaust yourself – a light to moderate exercise program should be the aim. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, a light to moderate level should allow you to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you’re probably exercising too strenuously.

If you weren’t active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an aerobic exercise program, tell the instructor that you’re pregnant and build up say begin with no more than 15 minutes of continuous exercise, 3 times a week. Increase this gradually up to 5 30-minute sessions a week.

Remember that exercise doesn’t have to be strenuous to be beneficial.

Exercise tips when you’re pregnant: 

  • Always warm up before exercising, and cool down afterwards.
  • Try to keep active on a daily basis; 30 minutes of walking each day can be enough, but if you can’t manage that, any amount is better than nothing. If you haven’t been active or are overweight, start with 3-4 days spread across the week.
  • Avoid any strenuous exercise in hot or humid weather.
  • Drink plenty of water and other fluids.
  • If you go to exercise classes, make sure your teacher is properly qualified, and knows that you’re pregnant and how many weeks pregnant you are. 
  • You might like to try swimming because the water will support your increased weight. Some local swimming pools provide aquanatal classes with qualified instructors.
  • Walking is a great exercise — it is a moderate aerobic activity but will have minimal stress on your joints. Other good choices are swimming, low-impact aerobics and cycling on a stationary bike.

Be sensible about the level of exercise that you do. Consult a doctor, physiotherapist or healthcare professional to make sure the exercise routine is not harmful for you or your baby. If the pregnancy is complicated (such as expecting more than one baby, high blood pressure, heart disease, pre-eclampsia, or risk of premature births) it is best to talk to a doctor.

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