Sandi Blok, NSCA-CPT Personal Trainer

February 22, 2012

For many pregnant women, just the thought of exercising can be exhausting. Normal changes in your body during pregnancy may make everyday activities feel different. Yet, pregnant women can be surprised at how much better they feel after doing low-impact exercises.

Pregnant women who exercise have experienced increased energy, relief from backaches and leg cramps, less weight gain, enhanced body image, better physiological well-being and easier labor. Exercise has also been shown to reduce the incident of gestational diabetes and preeclampsia. Making overall wellness a priority during your pregnancy can help you get back into shape faster after having your baby, too.

Be on the lookout for new wellness classes coming to Columbia Center this spring. Register to get fit and have fun with fellow moms!

Some tips during pregnancy

Your first step should always be to consult your care provider about the appropriate role of exercise during your pregnancy.

Generally, a woman who has not exercised prior to pregnancy should limit her activity to low-impact, low-intensity activities such as walking, stationary cycling and swimming. A woman who regularly exercised before pregnancy may continue her regimen with a few modifications.

Keep these tips in mind when exercising during pregnancy:

• Maintain a heart rate low enough that you can still talk normally while exercising. This is consistent with American College of Obstetricians and Gynecologists guidelines.
• Avoid exercising in hot, humid weather or if you are sick with a fever. Overheating can be a major concern while pregnant. Drink plenty of water to stay hydrated. Wear lose, comfortable clothing to help you stay cool.
• Wear a supportive bra.
• Take a break if you need one. Don’t try pushing through feelings of tiredness like you may have prior to being pregnant.
• Consume an extra 300 calories per day of healthy whole grains, fruits, vegetables or lean meats.
• Avoid any activities that will strain or imbalance your joints, as it could cause instability. Hormones released by your body during pregnancy soften joints and connective tissue to ease delivery. Protect your joints to reduce any unnecessary injury risks.
• Any exercise on the back should be avoided after the first trimester to reduce strain on both you and your baby.

Exercise after childbirth

Establishing an exercise regimen while you are pregnant will make it easier to get back in the routine of exercising after childbirth. It’s natural and healthy to gain some weight during pregnancy. Many women are anxious to shed the baby weight, but you should consult your physician before starting or resuming an exercise regimen. It is recommended that most women wait four to six weeks after delivery before exercising, and even longer if you’ve had a cesarean section. Exercise has been proven to elevate moods and improve sleep patterns. Even if you only have 15 minutes to do mild exercises, it may lessen some of the postpartum affects.

Keep these tips in mind when exercising after childbirth:

• Heed your doctor’s advice. Discuss your exercise intentions and goals with your care provider. 
• If you had a cesarean section, special instructions will be given to you regarding lifting and the use of your abdominal muscles.
• Start slow and listen to your body. The new responsibilities of motherhood may leave your body more fatigued than you expected. 
• Avoid vigorous, strenuous activity until you have fully healed. Your joints will still be loose for up to 12 weeks after delivery while your hormone levels return to normal. Use caution with any stabilizing exercises.
• Ask for help! Set up a support system of family and friends as you establish a workout routine. They can help you watch the baby or join you at the gym.
• Do what you can. A brisk walk outside may be all you’re able to do at first.

Creating a healthy lifestyle is just that — a lifestyle! Allow yourself time for change and room for mistakes. And don’t forget to celebrate your accomplishments along the way! Get your family involved with meal plans and fitness activities. Not only will they also benefit from the positive changes in their life, but they’ll help keep you on track with your goals as well. Keep your focus on how you feel. And don’t be surprised by your new-found confidence.

Sandi Blok is a personal trainer certified by the National Strength and Conditioning Association. She has continued her personal education in women’s fitness during various stages of life, including pregnancy. She can be reached at sblok@wi.rr.com or 414-651-1020 or online at www.liveandbefitpt.com.