Congratulations! You’re expecting!
Whether you’re a first time mom or a mom for the 4th time around, there is always new information on exercise and pregnancy. Speaking with your obstetrician, midwife, trainers, chiropractor and your other physicians is always important upon recognition of your pregnancy. By doing so, you can filter out the myths and facts about how much, how little, and what types of exercise to engage in.
30 Minutes a day
According to the American College of Obstetricians and Gynecologists (ACOG), there are so many benefits to keeping up a good exercise routine! At least 30 minutes on most days, during every trimester (although some modifications may need to be made later on in 2nd and 3rd trimesters) can result in the following:
- Allows faster weight loss after pregnancy
- Helps prevent or treat gestational diabetes
- Aid in labor and delivery
- Helps reduce back aches, constipation, bloating, and sweating
- Helps you sleep better
- Improves mood, posture, and overall energy
When pregnant, it’s important to avoid sports or activities that could result in landing on our bottoms – or falling at all. Downhill skiing, horseback riding, mountain biking, and contact sports such as soccer and basketball, should be avoided. These activities can throw you off balance and increase your chances of falling. Sticking to activities such as aerobic and cardio exercise like walking, Zumba (Bootique Zumba with Jaylin!), careful running (if you were a runner before), and swimming are well suited for you and baby. Cycling is also recommended more than biking outside since the bike is stationary. Light weights to tone and strengthen muscles for the upcoming delivery are also recommended! Our Boot Camp Redefined program is for pregnant women. We will show you how to safely workout and build strength without being too intense for your or your baby.
Feeling the Heat
While it’s recommended to keep active, pregnant women need to be aware of overheating and dehydration. If outside, try to work out in the early morning or evening times when it’s cooler (Bootique has the perfect schedule for this) or indoors to avoid overheating. Always drink water during and after your workouts. Wear comfortable and breathable clothing made from wicking material to keep cool.
Listen to your body! If you feel dizzy and overheated – stop, drink water, and go to a cool area. Exercise a group setting, like Bootique Fitness, with people to support you and a trainer or help modify your work out. That beautiful baby is taking some of your nutrients and fluids now, and your energy won’t be the same. Having a professional there during your workouts will keep you moving, but can help monitor your exhaustion level. It’s still okay to sweat, but keep that body temperature and over exhaustion at bay.
With so much information out there, it’s hard to sift through and know what is “right and wrong”. The most important information is to talk with your OBGYN/physician before continuing or beginning an exercise routine in pregnancy. After the check-in, get moving (within the recommended guidelines).
Check out these fact sheets about exercise and pregnancy:
Here are more great resources:
- International Chiropractic Pediatric Association
- Vitality Chiropractic – Dr Kris specializes in helping moms and babys live with full vitality.
KYou’ll feel great knowing you are doing what is healthiest for both you and your baby – but I think we had you at “allows faster weight loss after pregnancy”! 😉