It's a common misconception that you should stop or greatly reduce exercise during pregnancy -Current research shows this simply is NOT true!
Exercise is one of the best things you can do for your baby and yourself. Some doctors may continue to tell their patients not to exercise while pregnant - well guess what?? Doctors don't know everything, yeah I said it...more on this another day!
Some benefits of exercise during pregnancy:
Reduce risk of gestational diabetes and high blood pressure
Improve and/or maintain aerobic capacity and exercise efficiency
Promotes release of endorphins -the body's feel good hormone
Helps you sleep better
Easier to resume activities postpartum
According the The American College of Obstetricians and Gynecologists, pregnant women should get at least 150 minutes of moderate-intensity aerobic exercise every week. For example: five 30 minute sessions, or three 45 minute sessions. If you don't have the time or energy for 150 minutes a week, any amount is better than none. We all have to start somewhere!
If you have a "high risk" pregnancy or suffer from certain other medical conditions, exercising may not be safe or appropriate for you - please consult with your current doctor or healthcare provider before initiating something new. But, for the vast majority of pregnant women, including some sort of exercise into your weekly routine is extremely beneficial.
If you don’t currently exercise and want to start while pregnant you can and should! Walking in your neighborhood or on a treadmill is a great place to start. Walking is a very safe, low impact activity that promotes circulation, joint and heart health. Strength training is also great and safe during pregnancy and so is yoga, pilates, dancing, swimming, cycling, you name it! Pick an activity that you enjoy. Movement is medicine.
Note on strength training:
Once your baby is born you will be doing a lot of bending, lifting and caring, not only with the baby, but strollers, diaper bags, etc! The stronger you are during your pregnancy, the stronger you will be after. It is common to experience various aches and pains pre and postpartum (or anytime in life, really!) but this should not deter you from exercising. In fact, exercise may help decrease some of those aches and pains!
Not sure what type of exercise or how much is appropriate for you?
Check with your doctor to make sure exercise is safe for you.
A pelvic health PT can evaluate and develop a personalized exercise program tailored to your needs, abilities, and goals.
Have questions or need more info? Leave us a comment or message us directly at info@rootedwellnesspt.com
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