Pregnancy Fitness: Workout tips for expecting moms
Pregnancy is supposed to be a time for joy, anticipation and new experiences. But for a lot of moms it also comes with a lot of anxiety and questions. With all the blogs, articles and social media confusion, moms are forever wondering if they are doing the right thing. For women that like to exercise, they often wonder how much is too much, what’s safe and how they should modify their activity?
Exercise is both safe and encouraged for most pregnant women!
Unless you have certain high risk conditions such as bleeding, cardiac issues, fetal growth restrictions, The American Congress of Obstetricians and Gynecologists (ACOG) recommends daily exercise. In 2015, the ACOG published guidelines recommending pregnant women get 20-30 minutes of exercise daily. Exercise should be at a moderate intensity level, which means you should be slightly out of breath but still able to hold a conversation. Regular exercise maintains physical fitness and helps with weight management. It can also reduce the risk for gestational diabetes in obese women and enhance mental well-being. Furthermore, exercise in the year prior to conception decreases the risk for preeclampsia.
Modifying Workouts for Pregnancy
If you already exercise, most likely you can continue with just a few changes. You can continue walking, lifting weights, swimming and even running to a certain extent. It is recommended to stop activities where you may fall on the belly or something may hit the belly after the first trimester, such as racquetball. Other activities may just need modifications. For example, if you like to bike, you may consider no longer using pedal clips after the first trimester. That way, if you lose your balance it is easy to place a foot down to avoid a fall. The safest option is to move indoors and ride on a stationary bike. You may have to change the “goal” of your activity. Don’t focus on hitting a certain mileage or speed. Instead, try to maintain consistent physical activity during your pregnancy.
Don’t over do it! It’s extremely important you listen to your body for signs of fatigue, pain or changes in fetal movement.
Great Pregnancy Exercises
Yoga and Pilates are encouraged during pregnancy. Both have been found to decrease stress levels in moms and improve common pregnancy pain. If you already do yoga or Pilates, then little modification is needed. You may want to avoid inversion positions (head below hips), as well as large asymmetric movements (movements where legs are going in opposite directions). As the baby grows, having the hips above the head for prolonged time could cause excess pressure. This can potentially disrupt normal blood flow and breathing patterns. If you are a yoga veteran, you may tolerate these positions for short time periods without issues. However, if you experiences dizziness, shortness of breath or a headache, it’s recommended to stop these positions. If you are new to Pilates or Yoga, you should take a class specific to pregnancy with a trained instructor. Consider starting with and individualized session or two.
Start a Fitness Habit
Many moms use pregnancy as a time to start new healthy habits. We love that! For moms starting a new exercise routine, walking is generally the safest cardiovascular activity. Light free weights or machines are a great way to start strengthening muscles. Strengthening should focus on the muscles of the arms, upper back and leg muscles. Balance may be affected by pregnancy but exercise is a great way to decrease your fall risk.
So the take home message is: don’t be afraid to keep moving during pregnancy! If you are unsure how to start a routine or modify your routine, a physical therapist can help you set up a fitness program. Exercise has many benefits to mom and baby, so keep moving!
Valerie Bobb, PT, DPT, WCS, ATC, is a Clinical Manager at Baylor Institute for Rehabilitation Outpatient Services in Dallas. She specializes in Women’s and Men’s Health services and serves as the Residency Director for the Baylor Institute for Rehabilitation-TWU Residency in Women’s Health. Valerie also holds an adjunct faculty position at Texas Woman’s University in Dallas, Texas.