There are many misconceptions surrounding exercise during pregnancy. Recent research has debunked most of these myths. Pregnant women are not fragile or delicate. You actually have incredible strength during pregnancy. It is a remarkable feat of the human body. You are much stronger than you realize.
As an OB-GYN, I have seen firsthand the benefits of exercise during pregnancy. Exercise can help you have a healthy pregnancy and a healthy baby. Many women are concerned about exercising during pregnancy and whether it is safe. In this blog post, I will share with you the what, why, and how of exercising during pregnancy.
With Pregnancy Comes Change
Yet, these incredible changes can also pose challenges to our bodies. Weight gain, shifting center of gravity, and hormonal changes can cause discomfort. Our respiratory and cardiac systems undergo significant transformations in pregnancy. The process of labor and recovery can be physically demanding. It is crucial to prepare our bodies for pregnancy, delivery, and postpartum. This will make the journey much smoother. So, yes – it’s okay to exercise during pregnancy! As long as you do it safely.
What types of exercise are safe during pregnancy?
Always talk to your doctor before starting an exercise program during pregnancy. Most types of exercise are safe during pregnancy. However, high-impact exercises such as Crossfit, kickboxing, etc. should be avoided. Instead, choose low-impact exercises such as:
- Walking
- Swimming
- Stationary cycling
- Prenatal yoga
- Pilates
Exercise Makes You Stronger
Daily movement during pregnancy has numerous benefits for both you and your growing baby. First, it helps you maintain a healthy weight gain during pregnancy. Secondly, it improves your cardiovascular health, strengthens your muscles, and helps prevent gestational diabetes and hypertension. Furthermore, it reduces the risk of preterm labor, cesarean delivery, and postpartum depression.
Exercise also benefits your baby by improving their brain development and reducing the risk of obesity later in life. Studies have shown that babies born to active mothers have better motor skills and cognitive function.
Consult With Your Healthcare Provider
Before starting a new exercise routine, consult with your healthcare provider. They are familiar with your individual health and pregnancy circumstances. They can also provide personalized guidance and recommendations. This will help determine if you have any specific conditions or complications. It is helpful to know specific guidelines on the frequency and intensity of exercise.
Listen To Your Body
Every pregnancy is different, and what works for one person may not work for another. Pay attention to how you feel during and after exercise. You can make adjustments accordingly. If a particular exercise feels uncomfortable or causes pain, try making modifications. Wear comfortable, supportive clothing and shoes. Drink plenty of water before, during, and after exercise. Always warm up and cool down with gentle stretching exercises. Avoid overheating by exercising in a cool, well-ventilated space, and avoid lying on your back after the first trimester.
Remember that pregnancy is a time of constant change, and what worked for you before may not be suitable now. Trust your instincts and choose exercises that feel comfortable and enjoyable for you. By choosing low-impact exercises, listening to your body, and making necessary modifications, you can safely continue to exercise during pregnancy. Always consult your doctor before starting an exercise program during pregnancy.