We know you love to get your sweat on, but now that you’re expecting, things have changed!
The right amount of exercise is still good for you and baby (in most instances), but there are a few important things to remember. You may still be able to take that Pilates or Yoga class you love so much, with some basic modifications for safety. Read on for more.
You are unique
The most important thing to remember about exercise during pregnancy is that each pregnancy is unique. Some pregnancies are considered high-risk, and some women may develop conditions during pregnancy that will necessarily limit activity. This is why it’s crucial to talk to your doctor about what’s right for you. Don’t put yourself and your baby at risk but jumping (literally!) into an exercise session, or continuing one that you used to do prior to pregnancy. Get the information on any limitations first from your doctor, and then proceed with caution to find the right fit for you, when it comes to working out during this time.
Intensity
One major adjustment you’ll need to make to your exercise routine is one that relates to intensity. You’ll want to keep your heart rate in the recommended range that your doctor has provided. Low to moderate intensity is best, avoid high intensity during pregnancy. You will also want to avoid any sort of inversions or handstands, poses that will compromise your blood pressure or bend or strain your midsection too sharply. Look for exercise classes specifically for pregnant women, and ask your trainer or instructor to give you modifications for safety.
Impact
Another area to modify is impact. Keep your exercises low-impact, and avoid jumping and bouncing. Think of smooth motions that don’t involve a lot of quick stops, starts and changes in elevation or direction. Walking, swimming and indoor stationary cycling are great options.
Duration and frequency
If you have your doctor’s go-ahead, and you were fit and active prior to pregnancy, then you can exercise nearly every day during pregnancy if you feel up to it. Otherwise, you may want to aim for 3 or 4 exercise sessions per week. In terms of the duration, a good rule of thumb is thirty minutes.
Listen to your body
During pregnancy, more than ever, it’s important to be listening for your body’s cues. If you feel short of breath, tired, or if anything just doesn’t feel right – you should stop. And remember to stay hydrated!
At PDHC, we are here to serve you, and be a source of support during challenging times. Reach out to us anytime: text or call 614-444-4411.