prenatal exercise part 1
Delivering a baby is arguably the most momentous life event that happens for a person. The process leading up to the big day makes a significant impact on how she feels during pregnancy, labor, and postpartum. Also, a mother 's health during pregnancy has a profound effect on her unborn child. A new mother doesn’t have to already exercise to begin a healthy fitness led lifestyle to make a difference for her and her baby.
Necessary preparation and care before the big event are met with exercise for women whose obstetrician or physician gives them permission to do so. Each exercise program is tailored to each woman's health, current skill level, and stage in pregnancy. Scroll to the bottom to complete health and fitness form so we can create an appropriate fitness program for you.
Why should I exercise during pregnancy?
(1) Lower incidence of:
Gestational weight gain
Gestational diabetes
Gestational hypertension
Preterm birth
Cesarean delivery
Higher incidence of:
Vaginal delivery
What kind of impact does exercise make on my unborn baby?
Placental function
Higher APGAR score for baby*
Birth weight (lower risk of obesity in future)
Baby's ability to manage and recover from delivery
Cardiorespiratory health for childhood and beyond
Sounds like a good idea to exercise, right? Right! However, It does come with some new challenges to be aware of so you can be prepared for your pregnancy. For example, the belly grows outward and downward which causes abdominal pressure and pelvic floor pressure. This can weaken surrounding muscles and tissues which means rehab and postnatal specific strength training exercises will become necessary. Also, anterior pelvic tilt with belly growing outward and rounding shoulders with breasts growing, so upper shoulder, glute, hamstring, and anterior core strength exercises and low back pain relief are important.
What are some examples of exercise I can do while pregnant?**
Swimming
Walking
Strength training
Low to Moderate intensity interval training
Yoga
Pilates
Running
I’ll talk more about exercise specifics in my blog Prenatal Exercise Part 2.
Congratulations on expecting a child! If you’re feeling up for it and your doctors permit, an exercise program will be a fantastic way for you to feel confident and ready for your big delivery day.
*APGAR score is done by a doctor, midwife, or nurse and they check the baby’s breathing effort, heart rate, muscle tone, reflexes, and skin color.
**written clearance and any contraindications are needed before choosing a form of exercise that is most appropriate. Also take into account as your body is changing, so too may the form of exercise you do. Choosing exercises that you have done prior to pregnancy are best, for example starting to run or do high impact exercise for the first time when becoming pregnant and having never ran before may be contraindicated.
(1) Berghella, V, Saccone G. Exercise in pregnancy! Am J Obstetrics and Gynecology. 2017 Feb; V.216(4) P335-337 https://www.ajog.org/article/S0002-9378(17)30130-8/fulltext
