Is it safe to exercise when pregnant?

There are still tons of myths floating around that exercise during pregnancy is not safe, or that exercise is contributing to miscarriage in early pregnancy.  The reality is that there is no scientific evidence to link exercise with miscarriage, especially in low-risk, healthy women.  Certainly experiencing a loss is sad, disappointing and not the happy adventure that most couples are hoping for, however in most cases miscarriages are chromosomal in nature, so there is nothing a woman has done to cause it to happen.   We hope that the more women and families that know that exercising during early pregnancy is safe, the more they will be encouraged to start. 

Women who are planning to become pregnant are encouraged to begin a regular exercise program as they prepare to make other healthy lifestyle adjustments in preparation for a new baby.  Once you find out you are pregnancy then maintaining your exercise routine throughout your pregnancy will make you feel more comfortable and help to minimize the common aches and pains associated with pregnancy and will help you prepare for birth.  Recent studies have shown that babies born to exercising mothers have more lean muscle mass and healthier birth weight and stronger cardiovascular systems.  A mom who is fit also walks into labour with greater ease because her body will release more beta-endorphins, your bodies natural pain reliever, then her  non-exercising counterpart.

If you have been completely sedentary then it is recommended that you start with 15 minutes of regular and consistent exercise (like walking) building up to 30 minutes 5 times/week.

Activities can include walking, stair climbing, light housekeeping, yoga, swimming, and resistance training (with hand weights or bands). A fitness program that includes cardiovascular conditioning and muscle conditioning is of utmost importance because you will be better able to withstand the physical demands of pregnancy and improve your joint stability and alignment.   It is also important to include a stretching component, like yoga, into your schedule to open and release tension that is often accompanying pregnancy.

Women who are already physically active prior to becoming pregnant can continue with their regular program.  After 16 weeks you should no longer exercise lying on your back and your Core Conditioning program should be modified (no crunches) to accommodate your growing baby.

A good prenatal fitness program should be balanced and provide all of the above PLUS the ability to create a sense of community and connection with other women and pregnant moms. 

Here's a great video with current information about the do's and don'ts of exercising during pregnancy!

 

 

 

If you are pregnant and looking for more information regarding exercise during pregnancy, please do not hesitate to contact me!  Better  yet, consider joining our FITMOM2Be prenatal fitness program currently offered in Oshawa, ON Thursday evenings at the YWCA Durham.  For more information please visit our website www.fitmomfitness.com/durham