Prenatal Exercise

Exercise is important at every stage in our lives, but perhaps never more so than during pregnancy. Not only does prenatal exercise help keep you fit and increase your baby’s health, it can also help you to bounce back after birth. A moderate level of strength and cardiovascular exercise throughout pregnancy can help reduce your risk for complications such as gestational diabetes and pregnancy induced high blood pressure and can help reduce leg cramping and back pain. A good exercise routine will also help to increase your energy and stamina, which will come in handy not just during the rigors of labor but as you settle into your routine as a new mother.

Always consult with your doctor before beginning any exercise routine and remember to start slowly and work your way up to more strenuous exercise. Generally, it is recommended that pregnant women engage in about 30 minutes of physical activity every day, but take things a step at a time. It is especially important during pregnancy not to do too much too soon. And be sure to get plenty of rest between sessions as well.

A good prenatal workout usually involves 5-10 minutes of light cardio exercise and stretching as a warm-up followed by a routine of exercises to build up strength and increase flexibility. Lunges, plies, chest presses and arm and leg reaches can all be used to strengthen muscles, particularly those around the pelvic floor which will be most crucial during labor. There are many different routines available, so consult with your doctor or midwife and decide on which is best for you.

Whatever specific routine you follow, always be sure to begin with a warm up and end with a set of cool down stretches. Also be sure to keep properly hydrated and avoid becoming overheated and remember to breathe properly and to use proper support clothes such as a good pair of athletic shoes and a sport bra.

Becoming pregnant doesn’t mean you have to stop moving. In fact, your health is more important now than ever. So by all means stay active, stay fit and stay healthy – for your sake and your baby’s.