Pregnancy is
such a special time, as you grow a new life inside your body. Both you and your
child are constantly changing during each stage of development. Being pregnant
is natural for a woman - it’s one of the most beautiful things that your body is
made to do. Yet, when it comes to engaging in physical activity and exercise during
pregnancy, many women are unsure what they can or should be doing. Some worry
they might harm the baby or injure themselves while exercising. These concerns
are only natural. But, thankfully, the human body is designed to move and pregnant
bodies are no different.
Prenatal
fitness specialists can offer fun, safe and effective exercise routines -
tailored to meet your specific needs. These professionals will modify exercises
for you, throughout each trimester, as baby grows and
shifts in your body.
In
uncomplicated pregnancies, women are encouraged to participate in physical
activity – even if they don’t have a previous fitness routine. Regardless of
your fitness level before becoming pregnant, there is never a better time for you
to commit to your own health.
The benefits
of staying physically active throughout pregnancy – for you and your baby – are
incredible.
My top 5 reasons for staying active while
pregnant :
Increased
psychological and emotional health during pregnancy and into the postpartum
period are huge benefits of staying active throughout your pregnancy.
Thinking of
labour and birth often brings on feelings of fear and doubt for many women. Why?
Perhaps they doubt in their body’s ability or are scared of things they’ve
heard, read, or previously experienced.
Imagine you registered
for a marathon nine months from today. What if you never laced up your running
shoes and went for a run in those nine months leading up to the race. How
prepared would you feel? Of course you would have feelings of self-doubt and
fear. You wouldn’t feel ready. Labour is one of the most emotionally demanding
days of your life!
Although
there are certain elements of childbirth that are beyond your control, there is
no doubt that exercise, breathing, and visualization techniques develop
confidence in your body’s ability, which can decrease or eliminate fear and
doubt.
Learning how
to properly engage through the core and pelvic floor are some of the most
important exercises you can focus on during pregnancy. These muscles help you
in the pushing stages of labour. Full-body toning routines throughout your
pregnancy will assist you in achieving a deeper mind-body connection. This
gives you the ability to move intentionally through labour and to use the
positions that work best for you. Also, challenging your cardiovascular system
during your pregnancy by safely increasing your heart rate during a workout,
will enhance your physical stamina. Whether you have a vaginal, assisted
(forceps or vacuum) or a caesarean birth, having a fit pregnant body with a
well-trained core will help you have a more comfortable and quicker postpartum
recovery.
No matter your
vision for your child’s birth, having a strong body and mind will benefit your
stamina, strength, mindset, and self-confidence.
Physical
activity can prevent and relieve aches and pains during your pregnancy,
including low back pain, which is the most common physical complaint during
pregnancy. A regular fitness
routine improves your circulation, posture, and balance, which in turn prevents
and alleviates restless legs, swelling, fluid retention, leg cramps, and
varicose veins. Daily exertion on cardiovascular and musculoskeletal systems promotes
deeper sleep and will help you be more rested. Physical activity also decreases
the risk for complications associated with pregnancy, such as gestational
diabetes, preeclampsia, and excess gestational weight gain. As I mentioned in
#2, challenging your body through safe and effective physical activity also
prepares you for labour and childbirth.
Being
active and making the commitment to yourself is very important for
psychological and physical health, especially in the postpartum period. Studies
also show that active mothers give birth to babies of healthier weight and body
composition.
Developing
and nurturing active habits during pregnancy will encourage you to move, when
it is safe, after your baby is born. Your postpartum recovery will be quicker
and you will enjoy the benefits of postpartum exercise sooner!
Also, if
you’re fit during pregnancy, you’re more likely to become a fit mother, an
active role model and inspiration to your baby, family and everyone around you!
The
Society of Obstetricians and Gynecologists of Canada and the Canadian Society
of Exercise Physiology published guidelines for exercise during pregnancy and
postpartum. In uncomplicated pregnancies, healthcare providers encourage safe
and effective fitness routines. As mentioned earlier, a fitness professional who
specializes in pregnancy is able to provide you with exercises that will
provide you with all the benefits listed above.
Prenatal
Fitness Recommendations
- cardiovascular
exercise 3-4 days/week (15-30 minutes per session)
- muscular
endurance exercise 2-3 days/week (2-3 sets of 10-15 reps for 5-10 exercises)
-
flexibility and pelvic floor exercise most days of the week
Keep in
mind that the recommendations listed above are guidelines. If that seems like
too much at first, begin with once per week, and you will enjoy the benefits
immediately! Then, as you feel more comfortable and make the time, you can
increase your physical activity.
Consult your physician
Talk to
your healthcare provider about introducing a fitness routine, first. If they
advise you against physical activity during your pregnancy, please follow this
recommendation.
About the author
Kellie is a Registered Nurse, in Labour
and Delivery, a Certified Exercise Physiologist, a Pre- and Postnatal Fitness
Specialist, and a new mom. She has worked in the fitness industry since 2006, training
women in all stages of life. In 2015, Kellie started Fit Your Life, which
offers prenatal and postpartum fitness classes tailored to helping women during
this special time in their lives.
Kellie,
her husband, and their young daughter enjoy being active as a family - running,
hiking, working out, practicing yoga, skiing, and biking. Kellie’s passion for prenatal
exercise increased during her own pregnancy, as she enjoyed being physically
active right up until the day her baby was born. Her recovery from caesarean birth
was comfortable, thanks to her prenatal workouts, and she was back into her
fitness routine quickly! Kellie strives to inspire others to make their
health a priority and enjoy the journey towards the happiest and healthiest
version of themselves. Visit Kellie at www.fityourlifefitness.ca and
follow her on Facebook at www.facebook.com/fityourlifefitness and let
her help you Fit Your Life!
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