The basics of exercise while pregnant

Exercising while pregnant can have immense benefits despite the many misconceptions about how to exercise during pregnancy.  Exercise during pregnancy can have the following benefits:

– Aches and pains are decreased

– Mood is improved

– Better sleep patterns

– Easier and more efficient delivery

– Gestational Diabetes risk is lowered

– Quicker recovery after birth

If you haven’t exercised before, it is definitely not the time to become a triathlete, but the benefits of a regular, low intensity program can be extremely high.  If you have exercised before, your activity phase can remain at the same level for most of the first trimester, lowering in intensity for the second and third trimester.

As with any higher risk exercise programs, a doctor should be consulted prior to commencement.  It is also generally recommended to avoid any activity that places you at risk for falling, especially in the latter stages and your balance is off.  These activities include contact sports, skiing, horseback riding, or cycling.  Due to lack of oxygen for mother and baby, scuba diving should always be avoided.

It is commonly recommended to keep your heart rate under 140.  Since every woman is different, this is not a good indicator of intensity level.  A better intensity gauge is to just monitor your workouts and try not to overheat.  It is also necessary to involve proper hydration and time spent on a warm up, cool down, and stretching.

There are several reason to stop exercise immediately and consult a doctor including:

– Dizziness

– Shortness of breath

– Chest Pain

– Bleeding

There are several modes of exercise that are more widely recommended than others.  Personal Trainers in Saint Louis often recommend a tailored resistance training program, along with swimming, walking, and yoga.  Here are some pregnancy-specific exercise examples:

1. Basic Plank- Important not to use prone exercises after first trimester, making this exercise valuable

2. Side Lying Leg Raise- Important to keeping hips strong.  Make sure hip is internally rotated

3. Supermans from hands and knees- Improves stability and strengthens core and low back musculature

Any pregnancy-specific exercise program should also include all major muscle groups and focus on multi-joint, functional movements such as squats, lunges (if balance is sufficient), and pushups.