7
Exercise Tips for Expecting Moms (and Dads) from Certified Personal Trainer in
New York City: Keep Fit and Healthy
Last week I discussed how to satisfy those
pregnancy cravings with healthy options to incorporate must-have nutrients in
your diet while expecting. This week, let’s talk exercise.
As you know, pregnancy is divided into
three periods – approximately 13 weeks each. The periods mark specific
development times in your baby and physical changes in the mom. During the first 13 weeks, a baby’s body and
organ systems start developing. Though not much weight is gained during the
first trimester, many moms feel pretty rotten – exhausted and nauseous. During the second 13 weeks, babies start to
grow skin and hair. A heartbeat can be heard. And Mom’s start to feel the
strain of carrying a baby on their lower backs and legs. Leg cramps are common
in pregnant women. In the third trimester the baby’s growth is lightning-speed.
Moms are feeling the pressure of the
baby on their bladders, have trouble sleeping, may start to swell in their
extremities, and experience shortness of breath and hemorrhoids. Those are just
the physical aspects of pregnancy, not to mention the excitement, stress, and
feelings of being completely overwhelmed combined with overjoyed.
I know. You’re so swollen, you feel like
you’re sloshing. You might be tired, have back pain, and feel more penguin than
panther. Some women, though, hit a second-term high and feel invincible with
energy through the roof. No matter where you fall on the spectrum, finding time
to fit exercise into your pregnancy world is healthier for you (both physically
and emotionally) and that beautiful baby you’re carrying. (Always, always check
with your health care provider before beginning any new exercise regime or
program while pregnant.)
The benefits of exercising while pregnant
include: helping maintain your muscle tone and strength (as muscle tone can be
lost during pregnancy), increased energy and immunity, preparing your body for
labor, keeping stress levels down (exercise boosts levels of endorphins and
serotonin), and helping you sleep better. There is research to support that
babies born to mothers who exercise throughout pregnancy tolerate the stress of
contractions better and have less complications during later labor and
delivery.
I work with many pre-natal women in my New
York City practice, and here are 6 exercise tips I’ve found to be successful for
expecting parents:
1. Make it a Family Affair: Exercise with your partner and kids (if you have older kids). Having
to be accountable to one another will help motivate and keep each other on
track!
2. Listen to your body: If you’re hurting, stop. Don’t exhaust yourself. Keep in mind, you’re building another human being.
That’s a lot of work. So, make sure you listen to your body before starting any
exercise.
3. Keep fluid intake up: During pregnancy, you need to boost your water intake to 12 – 13
glasses a day. This will help prevent hemorrhoids, constipation, cramps, and
keep urinary tract infections at bay. If exercising, you’ll need to drink even
more to reduce core temperature during exercise and to replace fluid lost
during exercise.
4. Low-impact exercises: Swimming, walking, yoga … all of these are low-impact exercises that
keep you fit without straining joints. Avid runners can continue to run during
pregnancy, but if you’re not a runner, now’s not a time to start. Swimming is
particularly fantastic because, later in the pregnancy with more weight gain,
it’s a relief to be weightless in the water.
5. Pelvic floor exercises: Pelvic floor muscles run from your pubic bone, at the front, to the
base of your spine. They support the bladder and sphincter (www.nhs.uk).
During and after pregnancy your pelvic region takes a blow. In turn, you
might experience mild stress incontinence, discomfort, and feel … loose. Kegel exercises are the best way to
strengthen the pelvic floor muscles.
a. Find the right muscles: When you’re doing Kegels, you shouldn’t tighten your buttocks or
thighs. Pelvic floor muscles are the muscles that stop urine when you’re going
to the bathroom. (Though don’t do Kegels
while urinating, as this could increase your risk of a UTI because you might
not empty your bladder completely) (www.mayoclinic.org).
b. Practice: Initially begin contracting your muscles for short periods of time.
Build up and try to tighten for five or ten seconds.
c. Repeat: Try to do this three times/day. At least ten repetitions. Build up
to more. (Do them while watching TV!)
6. Dance and Aerobics: It’s perfectly okay to get your heartbeat up. If you go to dance or
aerobic classes, make sure your instructor knows you’re pregnant, and keep
exercises low-impact. When in doubt,
sign up for classes that are designed for pregnant women, specifically. This is
a great way to meet expecting Moms as well.
7. Weight Training: Many pregnant women are surprised when I recommend a solid
weight-training routine. Weight training is a great way to hold on to muscle
during pregnancy. It can keep the core, back and abdominal, muscles strong to
support the growing fetus. It also can prepare a strong upper back and legs for
the mom for lifting and nursing after delivery.
Finding time and energy to exercise while
pregnant can be a challenge. The
benefits of exercising and keeping a healthy exercise habit while pregnant are
beneficial to both you and your baby. Again, we’re not running marathons here. Here
are some book recommendations with practical examples, photos, and solid explanations for the positive
changes you’ll experience as an expecting mom with exercise.
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