Fitness and Prenatal Exercise

How exciting, what a special time this will be for you as you prepare for the baby!

Prenatal exercise will help you build an important component to a healthy lifestyle that makes returning to exercise and getting your body back after childbirth much easier. You’ll have more energy and stamina. The increased stamina will be a great aide during labor, and afterwards when your precious baby is here. Exercising while pregnant can lead to a healthier heart for you and your infant and you may enjoy long-lasting health benefits.

Moms-to-be can experience swelling, low back pain, sore muscles, nausea and constipation and sleeplessness. But, Miss Fitness-Diva-Knows will tell you, the experience is so worth it when you finally have that bundle of snuggly love in your arms! Consistent strength and cardiovascular training can help to alleviate some of those common discomforts while expectant.

Performing your exercises at a moderate intensity may also reduce your risks for the more serious conditions of gestational diabetes and pregnancy-induced hypertension or high blood pressure.

Pregnancy

If you are healthy and enjoying a normal pregnancy, you may either continue your normal exercise routine or begin a new exercise program during this period. However, pregnancy is a time to maintain your health and muscle tone, not a time to build muscle. Miss Fitness-Diva-Knows will tell you how, when it’s time, ‘Diva Mom’ ;-) Pregnancy can put a lot of strain on your back and joints that your body isn’t used to.

Prenatal exercise will help keep muscles strong and should help relieve the extra stress as your fetus is growing. Doctors do encourage moms-to-be to exercise while pregnant, just make sure that it is a sensible workout that doesn’t put you or your baby at risk. Though the practice of regular exercise during this time is normal and generally safe, pregnant women should be aware of warning signs:

o Stop your exercise immediately and call your doctor if you experience increased and pronounced shortness of breath.

o If you have vaginal bleeding that is bright red or has clots, you must contact your health care provider ASAP.

o Stop exercising if you suddenly have menstrual-like cramping or abdominal pain. Don’t wait to call your doctor.

Exercise

Prenatal exercise gives your baby a boost of oxygen and releases endorphins into your bloodstream--which in turn creates positive effects on the baby's emotional health. You may want to engage in safe exercises like, low-impact aerobics, swimming, yoga, jogging, walking, and cycling on a stationary bike. To keep yourself and your baby safe, avoid becoming overheated, especially during the first trimester.

Avoid heavy weightlifting, activities that require straining, and bouncing and jerking exercises. While pregnant, you should avoid contact sports and exercises that carry the risk of falling. Avoid exercises that may cause you to lose your balance. You want to take special precautions, with exercises that stress your joints, during your third trimester. Your joints are more prone to injury because of the pregnancy hormone relaxin, which softens ligaments and tendons to prepare for the birth of your baby.

Eat better

Eat healthier foods, yes, in a sense you are eating for two. Just don’t eat the quantity for two people!! Eat leaner foods such as skim milk, chicken and turkey without the skin, and fish while avoiding fatty foods like butter and fatty meats. Snack on fruits and veggie to get more vitamins and minerals for you and your growing baby.

See MyPyramid.gov for prenatal nutrition recommendations.

Exercise while you are pregnant is definitely recommended as long as you're healthy and your physician approves. It can be a safe and an important part of your pregnancy and should be continued as you prepare for a healthy, happy baby.

Read on for more information about postnatal fitness.

And...

What to do after your prenatal period.

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