Exercise and Pregnancy

I hear often from many women who are either trying to conceive, are already pregnant or after they've had the baby that they quit working out during this season of life because it's bad for you. This is a very common misconception! So I thought I would write a post on this very subject! I've done some research to make sure the guidelines are still the same and I found a great website that outlines some good guidelines to follow during pregnancy. Now I will say as always talk to your doctor and follow their advice. After all they are your doctor for a reason.

Now if you are trying to get pregnant you should continue your regular exercise routine. Stopping before hand will only make it more difficult to maintain during pregnancy. Only back off if you have orders to do so by your doctor otherwise keep at it! It won't prevent you from getting pregnant or make it more difficult.


Guidelines for exercising while pregnant!
If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase the risk for miscarriage in a normal low risk pregnancy.

• If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself. Consider a prenatal yoga class that is specifically designed for pregnant women. (**side note by me: you CAN start an exercise program during pregnancy and this is a great tip for doing so!!**)
• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you are performing.
• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply they need.
• Wear comfortable exercise footwear that gives strong ankle and arch support.
• Take frequent breaks, and drink plenty of fluids during exercise.
• Avoid exercise in extremely hot weather.
• Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy, and ankle sprains and other injuries may occur.
• Contact sports should be avoided during pregnancy.
• Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.
• During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flow to the uterus.
• Include relaxation and stretching before and after your exercise program.
• Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates. (**side note by me: you are not eating for 2!! You only need an extra 300 calories a day during the 2nd and 3rd trimester**)
  Resource: http://www.americanpregnancy.org/pregnancyhealth/exerciseguidelines.html
  **Here is another great article on the benefits of exercise during your pregnancy** http://www.americanpregnancy.org/pregnancyhealth/exerciseguidelines.html