Facts
The American College of Obstetricians and Gynecologists (ACOG) recommends that healthy pregnant women should exercise on “most” days of the week. This includes cardiovascular and strength training.
Benefits of Prenatal Exercise:
- Prevents gestational diabetes, pre eclampsia, placenta previa
- Improves use of carbohydrates and absorption of calcium
- Keeps excess pregnancy weight gain down and minimizes stretch marks
- Faster return to pre-pregnancy weight
Benefits of Postnatal Exercise:
- Minimizes postpartum blues and depression
- Gives mom a great “stress” relief
- Gentle exercises can begin as early at two weeks with certified pre/postnatal fitness experts and doctors ok
Women who exercise show:
- 35% decrease in pain meds
- 75% decrease in maternal exhaustion
- 50% decrease in induced labor with pitocin
- 50% decrease in intervention due to abnormalities in fetal heart rate
- 55% decrease in episiotomies
- 75% decrease in operative intervention (either forceps or cesarean)
(Clapp, 2000, 93-94)
General Trimester Modifications:
1st
- Keep heart rate under 140bpm – babies vital organs are developing during this time
- Stay cool – exercise indoors or early in the morning or later in the evening
- Many women can maintain their current fitness level as long as no complications arise
2nd
- Avoid exercises on the back longer than 30 seconds
- Avoid balance exercises
- Focus exercise on abdominals, lower back and kegels – YES, you can work your abdominals during pregnancy!!!
- Stay hydrated
3rd
- All exercise lying on the back are off limits
- Ideal cardio – walking, swimming, elliptical, prenatal classes
- Ideal strength training -machines
Postnatal Exercise:
Look for a qualified instructor to help you reach your goals safely. The pregnancy hormones are still present in the postnatal body, and additional modifications needs to be made for nursing moms.
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