It’s no secret exercise is good for your mind and body, and during pregnancy is no exception. However, not all of your pre-pregnancy exercises are safe when you’re expecting.
Modifying your workouts and choosing safer options can ensure you reap the benefits of exercise without putting yourself in harm’s way.
During your prenatal appointments at OBGYN Westside, PLLC, on the Upper West Side of New York City, our team provides specific exercise guidelines for you based on your age, health, and stage of pregnancy.
In the meantime, here are some general guidelines for exercising during pregnancy.
Prenatal exercise gives you the same benefits as pre-pregnancy exercise — and then some! Exercise supports your cardiovascular health, boosts your mood, supports glucose levels, and helps you sleep better.
It also helps you maintain a healthy weight (and avoid excess weight gain) throughout your pregnancy. Researchers also reported that just three weekly workouts (40-60 minutes each) are enough to reduce your risk of gestational diabetes (or help you manage it if you develop the condition) — paired with a healthy diet, of course.
Prenatal exercise also strengthens your muscles to alleviate back pain (a common pregnancy complaint), improves your posture, increases your stamina and endurance for labor and delivery, and reduces your stress levels.
Feeling tired? Although it seems counterintuitive, a nice walk can boost your energy levels and help combat fatigue.
The benefits of prenatal exercise don’t end with childbirth. Exercising throughout your pregnancy can help promote a smoother postpartum recovery.
Now that we’ve covered the benefits of exercise, let’s talk about some of the safety guidelines to consider. They generally involve using your common sense and avoiding pain and injury.
Most importantly, listen to your body. Stay hydrated, avoid overheating, and stop immediately if you feel pain, dizziness, shortness of breath, or have any unusual symptoms.
Even with all of the safety guidelines in place, you still have lots of workout options! One of the best for pregnant women is walking. Walking is low-impact and safe to continue through every trimester (as long as you’re not on bedrest).
Walking can help prevent diabetes, help alleviate morning sickness, help prevent preeclampsia, and reduce your risk of preterm birth.
Whether you’re walking in your neighborhood or on a treadmill at the gym, wear supportive shoes, stay hydrated, and stop if you need a break.
In addition to walking, you can also try:
Not sure what to do? Talk to us! A lot depends on your physical activity level before your pregnancy. For example, if you lifted weights or ran before pregnancy, these activities can be continued with some modifications. However, if you weren’t a runner before pregnancy, now isn’t the time to start.
Regardless, our team can help you determine the type, intensity, and duration of exercise that’s best for you during each trimester.
To find out more about the benefits and guidelines for working out during your pregnancy, give us a call or book an appointment online today.
