Written by: Jaden Clark, BS, ACSM-EP, Exercise Specialist, WomanWorx
What are the benefits of exercise during pregnancy?
- Improved fitness and energy levels throughout pregnancy.
- Reduced back pain and/or pelvic pain.
- Decreased risk of pregnancy complications, such as gestational diabetes, preeclampsia and pregnancy-induced hypertension.
- Improved posture.
- Improved circulation of blood flow between mom and baby.
- Improved sleep.
- Preparation for the physical demands associated with labor, and may decrease chance of complications during pregnancy.
What exercises can be done safely during pregnancy?
There are a variety of safe activities that can be done during pregnancy. This includes:
- Strength training
- Walking
- Water exercises like swimming
- Stationary cycling
- Modified yoga
- Pilates
All of these activities provide a total body workout and may improve both flexibility and stability.
What exercises should be avoided during pregnancy?
- Exercises and activities that should be avoided during pregnancy include:
- Contact sports,
- Activities that may result in falling (downhill skiing or water skiing),
- “Hot yoga” or “hot Pilates”, and
- Activities performed at high altitudes (if you do not already live at a high altitude)
What changes occur during pregnancy that impact exercising?
A variety of bodily changes that occur during pregnancy. When you are being active and/or exercising, you may notices changes in your:
- Balance:
You may lose your balance more easily during pregnancy due to growing baby upsetting your natural balance. When you notice changes in balance be sure to stand up slowly from seated or lying positions. Additional exercises to do when experiencing changes in balance include standing on one leg, sideways walking, step-ups, and heel-to-toe walk. Different types of shoes can also alter balance. Shoes with a heel can alter your center of gravity, which makes it more difficult to balance. Flat-soled shoes like tennis shoes or sandals provide a more stable base for the feet, which improves balance. - Body Temperature:
Your body temperature is naturally a little higher during pregnancy. You may start sweating sooner and more frequently in order to keep the body safe. Due to an increase in body temperature, make sure you are drinking adequate amounts of fluids. - Breathing:
You may find yourself breathing more than you were prior to pregnancy. This is because the growing baby puts pressure on the diaphragm, the primary muscle used in respiration. As your breathing changes throughout pregnancy, there are a few things you can do to make breathing a little easier. Make sure you focus on good posture as you sit or stand, this allows your lungs to have enough room to expand when you inhale. While you are sleeping, put some pillows under your body to ease the pressure your uterus puts on your lungs. Lastly, while exercising take your time and respond to your body’s cues to either slow down or stop. - Heart Rate:
Your heart works harder and faster during pregnancy in order to supply the growing baby with ample oxygen. If you are experiencing any heart palpitations or an increased heart rate, make sure to drink plenty of water, limit any caffeine and sugar, and try some relaxation techniques. You can try to take long deep breaths in through your nose and out through your mouth in order to slow down your heart rate. - Joints:
During pregnancy, a specific hormone called Relaxin is released which makes the joints more loose and relaxed. As your joint range of motion changes, you may try hot therapy, cold therapy, and massage to alleviate any discomfort due to laxity. Try utilizing a heating pad, electric blanket, ice pack, or massage therapy to treat any joint discomfort and improve range of motion as you are walking and exercising.
How to Start Exercising
Now that you know some of the benefits of exercise during pregnancy and safe exercises to complete, you may be wondering how to start! Our On Demand Pregnancy Program, organized by Trimester, is loaded with pregnancy safe exercises and advice from experts. Our RXperts are always a phone call away (651-294-1150) or email away (support@womanworx.com) if you have specific program questions!
If you live in or near the Twin Cities, and want to take advantage of therapy call us at (651-294-1150) to make an appointment with our providers. Our fitness center is located in the same building as our therapy and more information can be accessed here.
