Exercise is a word that makes many people cringe. But we know that it is important for any number of conditions to keep us feeling and moving well and to prevent injury and pain. Pregnancy and the period after your baby is born are no different.
The changes in the pregnant body are significant, and having muscles, joints, ligaments and tendons that can respond to those changes is very important to feeling good during this time. Staying strong and flexible can make pregnancy much more enjoyable and the time after your new baby arrives easier.
During pregnancy you are carrying more weight, in a new distribution, than usual. Increasing weight through the abdomen adds stress on the spine, especially the low back and pelvis as well as the hip, knee and ankle joint. Increased weight through the breasts adds stress on the upper back and neck, and can cause pain and fatigue through this area as well as headaches. Having strong, flexible muscles and good posture can significantly reduce these strains and pains.
People are also reading…
Aerobic exercise, exercise that gets your heart and lungs working, is also a huge benefit to the body in many ways, pregnant or not. Aerobic exercise, including walking, biking, swimming and any other activity that gets your heart working harder, makes you breathe faster and works up a little sweat, can make you feel better for several reasons. One positive benefit is the release of endorphins, which can help reduce aches and pains and in general makes you feel happier and more positive. Regular exercise also helps with a positive body image and improved self-esteem. This can be important for women who are regularly gaining weight and increasing the size of their waistbands!
Other positive benefits include having more energy and endurance, which can really help as you walk from your car in the parking lot into the shopping center essentially carrying an extra 10-20 pounds. Lack of energy is a common complaint, especially in women who continue to work during their pregnancy and/or who have young children at home who require their care and attention and don't allow a lot of naps for mom.
Actively using your leg muscles, as you do with walking or other aerobic exercises, also assists in good circulation and helps reduce fluid buildup in the legs, ankles and feet.
Other good reasons to exercise while you're pregnant include:
-Shorter, faster labors
-Less obstetrical interventions needed (forceps, etc)
-The ability to use various positions during delivery
-Helps in maintaining an ideal body weight
-Easier weight loss after delivery
-Helps in maintaining stable diabetes
-Improved incontinence
-Decreased blood pressure
-Reduction or elimination of low back pain
Here are some frequently asked questions about exercising during pregnancy:
What if I wasn't exercising regularly before I was pregnant? Is this a safe time to start? Yes, you can begin an exercise program during pregnancy, but you will want some specific guidance. First talk with your physician to find out if any special concerns prevent you from exercising. Then speak with an exercise professional who is knowledgeable about pregnancy and the special considerations for exercise to help you design an appropriate program. A physical therapist specializing in women's health is a great place to start.
How often should I exercise?
General exercise guidelines apply in most cases: talk with your physician about your program and your goals and get his or her permission to continue your activities. Three times a week is a good minimum. Really, daily exercise is the best. Roughly, 30 minutes can give you the benefits you want.
Are there any reasons I shouldn't exercise?
There are some contraindications to exercise in pregnancy including:
-Pregnancy-induced high blood pressure
-Preterm rupture of membranes
-Preterm labor during the prior or current pregnancy, or both
-Incompetent cervix/cerclage
-Persistent second or third trimester bleeding
-Intrauterine growth retardation
If you are unsure if these pertain to you, please discuss them with your physician before starting any exercise program. Some other conditions require special consideration, and your physician can discuss those with you.
Another thing to keep in mind is that you should avoid lying on your back anytime after your third month of pregnancy. The weight of your uterus can press down on major blood vessels and lower your blood pressure to dangerous levels.
In choosing your exercise program, remember that not all exercise programs are created equal. The best program for a pregnant woman is one that is designed especially for pregnant women and women just after delivery. Certain considerations need to be taken into account and whoever is designing and leading your program needs to be trained and experienced in working with pregnant women. They need to be able to modify your program for any problems you may be having and they need to know how to modify the entire program for potential problems that can occur for pregnant women in general. Just participating in a regular exercise class and "taking it easy" isn't enough.
Contact Physical Therapy Specialists for information about their upcoming exercise classes just for pregnant women and new moms! This program was designed by a physical therapist experienced in treating and educating pregnant women and women who have just delivered a baby. A physical therapist assistant who has more than 18 years of experience in leading exercise classes will be the instructor. Call 234-8760 and ask for Jodi or Erin for details.
