Consider for a minute the process of moving from one location to another and the toll it can take on your body: packing, lifting, driving across country, and stress. Now consider being pregnant through such an ordeal. I moved across country twice while pregnant with my first child. But I found it not cumbersome, nor was I incapable of enduring the hefty tasks, because I kept my body fit through daily exercise. Exercise for me was the most important thing I did while pregnant. It relieved some of the negative aspects that come with pregnancy. Dr. Laura Riley MD, spokeswoman for the American College of Obstetricians and Gynecologists (ACOG) and author of Pregnancy: You and Your Baby, states, "You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It's a win-win for baby and for mom" (Bouchez).
Now, while I understood that there were benefits to exercise, the details of how to go about it were still unclear. Can I do abdominal workouts while pregnant? Is there a limit to how far I can run or exert myself? What exactly are the benefits? Are there any risks to exercising while pregnant? All these questions crossed my mind and it took some researching to get the answers.
Abdominal Workouts
Keeping abdominal muscles strong was important to me since I knew that it could be a trouble spot after the baby. My abdominal regiment consisted of crunches at first and some standing up exercises including pelvic tilts. I learned that it is important pregnant women include abdominal exercises in their regular routines. Sue Fleming, a certified fitness instructor says doing so can help with posture during and after pregnancy (Bouchez). When it comes to working out the abdominal muscles it is important to remember that you should not lay on your back during the second and third trimester, but upright exercises such as standing pelvic tilts, tightening abs, and belly breathing can help keep abdominal muscles tone, Fleming suggests (Bouchez).
Running
During my first trimester I still went out for my daily jog. As time went on into my second and third trimesters, I continued to exert myself through brisk walks and using the elliptical machines. As an active person before, I felt comfortable continuing my active lifestyle throughout my pregnancy.
Medical experts indicate that if you were active before pregnancy to stay active, and if you were not as active, start workouts at a slow pace.Start by working from 10 minute daily walks to 20 minute daily walks (Bouchez).Healthy women should exercise at a moderate-intensity for up to 150 minutes each week, of course spreading that amount of time over the week (CDC). If you did intensive workouts before becoming pregnant such as running, you can continue such workouts as long as you feel good and don’t have any problems (“Healthy Pregnant or Postpartum Women”).
Benefits
The benefits of exercise are far reaching. Because I stayed active during my pregnancy I was able to have more energy throughout the pregnancy, a fast labor, and my body recovered quickly back to my original weight. I also felt physically and emotionally healthier. Medical experts say you can improve the health of your heart and lungs during and after pregnancy, and exercise can help mental health by improving your mood during the postpartum period (“Healthy Pregnant or Postpartum Women”). Taking care of my body put me in a better position to take care my son. I didn’t just feel good physically, but also emotionally.
Risks
I didn’t have any problems when it came to exercising while I was pregnant, but some precautions are necessary as with most exercise regiments. With pregnant women, their joints become more lax making it more likely and easier to twist or sprain a joint if walking on rough terrain (“Exercise Guidelines During Pregnancy”). While weight lifting, it is important to remember you are toning muscles and that lifting excessive amounts of weight and lifting over the head could cause injury (“Exercise Guidelines During Pregnancy”). I love to lift weights, but I did have to hold back and lift lighter weights and keep movements simple and less strenuous.
There is an abundant amount of information for expecting and new mothers on how to take care of your health. I know that my experience is not necessarily going to be the same for all women. To know how to go about an exercise regiment for yourself: listen to your body, take the initiative to find information through expert sources, and always get questions and concerns addressed by your doctor. So, now get moving for a better you to be healthier and feel better during this exciting time in your life.