Exercise during pregnancy.



The research says get moving.

American Gynecology and Obstecians recommend 20- 30 minutes a day of moderate activity a day or most days for pregnant people. This is great news!


"The benefits of prenatal physical activity are moderate, and no harms were identified; therefore, the difference between desirable and undesirable consequences (net benefit) is expected to be moderate. The majority of stakeholders and end-users indicated that following these recommendations would be feasible, acceptable, and equitable. Following these recommendations is likely to require minimal resources from both individual and health systems perspectives." - Candian Guideline for Physical Activity Through Out Pregnancy.


Exercising during pregnancy reduces the risk of gestational diabetes, increases Beta- Endorphins ( natural pain killers in the body ), can help with stress management and a better mood. Exercising during pregnancy helps with weight management. Weight loss should not be a goal while you are pregnant. Working out during pregnancy is for maintenance only, even in larger bodies, weight loss is not a recommended goal during pregnancy unless indicated by a physician/ health team.


My doctor told me to keep doing what I'm doing...

I hear this all the time. In fact, my doctor told me that when I was pregnant with my first. Your doctor may have said that to you, but he/she or they knows limited information about your lifestyle. Maybe you're a competitive athlete or live a sedentary lifestyle. Unless medically indicated you should be able to start exercising while pregnant. If your an athlete don't t expect to hit PRS ( personal records)while pregnant but you can stay very active if your body is up to it. Athletes know how to push their bodies to extremes, when pregnant remember to listen to what your body is telling you. You should connect with a prenatal or postpartum professional in order to get a plan created for your specific body's needs, injuries, and activity level. If you lived a sedentary lifestyle before pregnancy and want to get active, I suggest starting with walking, find a supportive shoe, and walk to your heart's content.

In a normal uncomplicated does exercise increase my risk for miscarriage?


Danish National Birth Cohort (DNBC), Madison, et al, analyzed the prospective risk of miscarriage to 22 weeks of gestation in 92,671 pregnant women reporting physical activity. They found there is no dose-effect with miscarriage among all levels of activity compared with sedentary women.

Miscarriage is never your fault. As many pregnant people feel guilty about doing this and that after a loss, know nothing you did was the cause. More often than not miscarriages are not explainable.


How can I join a group yoga or fitness class and make modifications if it's not "prenatal"?


Use the talk test as a level of exertion for yourself. If you are gasping for breath during a workout or can not complete a sentence without gasping or pausing, you should dial things back a bit. Heated exercises like Hot Yoga & Pilates should be avoided during pregnancy, it's easy to become dehydrated and overheated while pregnant. Pay attention to doming and bulging in your abdominals when working out or pressure down on your pelvic floor. Modify when needed and stay well hydrated throughout your workout. Pace yourself!


How should I manage each trimester?

Everybody is different. In the first trimester, you may find yourself really fatigued and have low energy levels. Take that time to rest and try some restorative yoga classes & walking. In the 2nd trimester, most of the fatigue has lifted and this is when pregnant people often hit their stride, add some strength training, cardio and yoga to your routine if you want. By 16 to 20 weeks you'll begin to modify some things like no longer spending time lying on your back during exercise. Why? The pressure of your growing baby & uterus may compress your vena cava, limiting blood flow to the placenta. This is also why pregnant people are cautioned to avoid sleeping on their backs while pregnant. Don't worry! If you spent a little time on your back during a workout, just modify it next time. 3rd trimester shows a bit more discomfort in your body, swelling, possible SI joint dysfunction, or Symphysis pain. Connect with a pelvic floor PT or physical therapist for help with these problems. Pain is not normal in pregnancy, it's common.



Connect with me! I'll help you create a plan according to your needs.




References:

ACOG Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and the Postpartum Period - PubMed (nih.gov)


No. 367-2019 Canadian Guideline for Physical Activity throughout Pregnancy - PubMed (nih.gov)

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