May 2016

Working Out Pregnant

Although you may not feel like your able to continue working out at the intensity that you did before your pregnancy until the appropriate time after birth and recovery time has occured, and you will likely need to decrease the load of weights that you lift gradually as your pregnancy progresses, yet most women and the baby benefit greatly from expectant mothers exercising throughout their pregnancies - with the exception of some high risk pregnancies that need special care and medically prescribed strict sedentary bed rest. But for most pregnancies working out during that time is very beneficial. You'll need to discuss your exercise plans with your doctor or other licensed health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.

Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:

• feel better. At a time when you wonder how this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in the brain), appropriate exercise can:
  
  
  • relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
  • reduce constipation by accelerating movement in your intestines
  • prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
  • help you sleep better by relieving the stress and anxiety that might make you restless at night
• look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
• prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
• regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.

While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes. Here is some good general guidelines to consider when working out during pregnancy AFTER discussing your custom needs and guidelines with your doctor and your licensed personal trainer with proper prenatal accreditation: