While everyone knows that exercising is good for you, figuring out how to do it in the midst of morning sickness and dirty diapers proves challenging for many moms. However for most women, the benefits of exercise are worth the effort of trying to figure out how to make exercise a part of your daily routine. For many moms and moms-to-be a trained professional can often provide guidelines and programs to ensure you stay active throughout the pregnancy year. Whether you are pregnant, trying to get pregnant or a new mom, there are a few common things everyone should remember.
• Exercising should be enjoyable – figure out what type of exercise works for you. During the pregnancy year activities like walking, swimming, or an elliptical machine are ideal. Swimming offers added benefits over other exercise by helping control swelling and minimize joint and back pain. Pick something you like so you will enjoy your time and be more inclined to do it!
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Hydration and nutrition needs change during the different stages of pregnancy, but regardless of where you are in your pregnancy year, exercise increases your calorie and hydration needs. For a mom at a healthy weight to begin, you should drink a minimum of 16 oz of water for every 30 minutes of exercise and increase by 200 calories your food intake. When you are nursing these needs increase even more.
• Stretching of your back, neck, and leg muscles is important whenever you exercise, but particularly during pregnancy to counteract all the strains on your body. Focus stretching on your lower back, your shoulders, your neck and the backs of your legs.
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Kegel exercises (tightening of your pelvic floor muscles) are one of the most important exercises you should do – tighten and hold (like you are stopping your flow of urine) for a count of 3 ten times. Try to do three or four sets throughout the day. These can be done with other exercises or while you are eating dinner – no one even knows you’re doing them!
Some specific tips for the various phases of the pregnancy are below.
The First Trimester
• Exercising often increases energy levels and minimizes the feelings of morning sickness – try to get out and do a little something every day – it will usually make you feel better!
• Focus on 25-35 minutes of cardio activity followed by strengthening and stretching. Remember to include at least 5 minutes of warm up and 5 minutes of cool down time.
• Strength training should be concentrated on back, neck and core muscles to counter the early effects of the pregnancy and improve your labor experience.
• Try to maintain any current exercise program; if you were not exercising before you got pregnant, it is safe to start a walking program or other exercise with your doctor’s permission.
The Second Trimester
• It is no longer recommended to exercise on your back for prolonged periods. Find alternate positions to do strengthening activities like on a therapy ball.
• Rather than using heart rate as a gauge of activity, used a Rating of Perceived Exertion scale.
• Continue a cardio program 4-6 times per week and strength training 3-5 times per week.
• Remember to increase your fluids and calories to account for your exercise
• Strengthening and stretching should focus on upper and lower back, shoulders, hamstring and calf muscles (back of legs) to minimize the impact of the weight and postural changes on the body.
The Third Trimester
• Exercise in the third trimester will help minimize swelling, back pain and sleep problems.
• It is critical that you stay well hydrated – dehydration can trigger contractions.
• Continuing a moderate aerobic activity (walking or swimming are best) 5 times a week will help make labor and delivery easier.
• Continue stretching and strengthening of abs, back, shoulders and legs to help with the aches and pains of pregnancy.
Post-Partum (The Fourth Trimester)
• The first four to six weeks should be focused on you and the baby – exercise can include easy walks with your baby and resuming gentle stretching activities.
• You can begin kegels immediately after delivery – do kegels frequently to minimize the leakage of urine after pregnancy and improve your pelvic floor strength.
• Once you have seen your OB for a post-partum check (generally between four and six weeks) you can get permission to increase the intensity of exercise.
• Walking is the best exercise to begin back with – you can do it any time, any where and keep your new bundle of joy with you.
• Strengthening exercises can generally resume around six weeks – if you have had a c-section delivery, get permission from your doctor before you do any lifting or abdominal exercises
• Remember that nursing requires even more fluids and calories than pregnancy – compensate accordingly if you are nursing and getting back to your exercise program.
Have fun – this is an exciting time in your life and keeping yourself fit and healthy throughout the pregnancy will make you enjoy the process more. Remember that it takes nine months to put the weight on – give yourself at least that much time to loose the weight. Enjoy the changes in your body and use exercise as a means to increase your fitness and your health, not focus on your weight or your shape!