It’s tempting to sit back, prop up your feet, and take a nine month vacation from exercise during pregnancy. You’re tired and your body is always working hard growing that adorable baby, so is exercise really necessary? A newly released December 2015 committee opinion from ACOG (The American Congress of Obstetrics and Gynecologists- AKA the medical experts on pregnancy and birth) says, “Yes! Pregnant women should continue exercising!” And if they aren’t already, they should start.
ACOG points out that physical fitness is an important aspect of all stages of life. Workouts during pregnancy should be low to moderate impact, and last between 20 and 30 minutes each day. Depending on the woman’s fitness level and how her body changes throughout her pregnancy, many moms can continue on with what they were doing prior to getting pregnant, and then modify their activities as their ligaments relax and their balance changes. If you weren’t exercising before you got pregnant, you should start now, but start with low impact and gradually increase your intensity.
Exercise programs for pregnant women need to be safe for mom and baby, so mom should avoid getting over-heated and avoid contact sports that could result in injury. So trade in hot yoga for prenatal yoga, and make sure that strenuous workouts last no longer than 30 minutes. Studies show that fetuses throughout all 3 trimesters can tolerate mom’s workouts when kept within these limits. Don’t get too hot, don’t push it too hard, and don’t get hurt.
Working out during pregnancy can also be a great time to meet other moms-to-be, so look around and see what prenatal fitness classes are offered in your area. Most yoga studios offer prenatal classes, ZUMBA GOLD classes are lower impact, and Dancing For Birth classes combine prenatal fitness with childbirth education. Dancing for Birth and Zumbini classes are designed for moms to bring their infants and young children to, so both mom and baby break a sweat.
Women working out consistently during pregnancy should still expect to gain weight, but are more likely to avoid cesareans and births requiring forceps or vacuum extractions. They also tend to recover quicker, and are even less likely to develop pre-eclampsia during pregnancy.
After birth women should allow themselves time to heal before hitting the gym. During the first couple weeks postpartum, women should mainly be resting and recovering from giving birth. Once you are healed enough to begin exercising, remember to feed your baby first and stay well hydrated during and in between work outs. Do yourself a favor, and stay healthy and fit during your pregnancy. Make physical fitness a lifetime priority for yourself and your children. But still prop up those pregnant cankles at the end of the day!