Benefits of Exercise during pregnancy?
Exercise may seem daunting while pregnant, but once you learn these benefits you’ll be thinking otherwise!
6 Reasons to execise during pregnancy:
- More energy
- Less aches & pains
- Better sleep
- Shorter labor and delivery times
- Less chance of postpartum depression
- Less weight gain
- Healthier baby–studies state babies born to women who stay active during pregnancy have more brain activity (Clapp)
Unless you have an underlying condition working out, staying active during pregnancy is only going to benefit you. Remembering to listen to your body, keeping it low impact (no combat sports, downhill skiing, jumping and be cautious if you are runner) Staying hydrated, having a well rounded whole foods diet, and staying away from crazy fads diet will have you feeling your very best during pregnancy!
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DOES STAYING ACTIVE DURING PREGNANCY HELP WITH LABOR?
Not only does it seem logical, it is also backed up by research! When one continues to exercise during pregnancy there was a marked decrease in the need for medical interventions during labor and delivery.
Here are few stats:
- 35% decrease in the need for pain medication
- 75% decrease in maternal exhaustion
- 50% decrease in induce or stimulate labor with pitocin
- 50% decrease in the need to intervene because of abnormal heart rate
- 55% decrease in the need for episiotomy
- 75% decrease in the need for operative intervention (forceps or cesarean section)
Overall women who continued to exercise had a 30% increase in uncomplicated, spontaneous delivery and the duration of active labor was much shorter. (Clapp 97). Overall I think this provides you with a sense that yes, maintaining exercise during pregnancy will benefit you and your baby during labor and delivery. When you have less need for intervention during birth, you will recover faster also.
IS IT OK TO DO ABDOMINAL EXERCISES WHILE PREGNANT?
IF YOU ARE THINKING TRADITIONAL SIT UPS, NO YOU SHOULD NOT DO THEM, BUT THERE IS A BETTER WAY TO STRENGTHEN YOUR CORE DURING PREGNANCY AND I’M GOING TO SHARE THAT WITH YOU!
In order to train your core unit properly you need to learn how to engage the deepest of your core muscles called your Transverse Abdominis, or TVA for short. Traditional sit-ups only work your rectus abdominus which is the two small string of muscles on the front side of your core.
Your core unit is made up of your transverse abdominus, your pelvic floor and your diaphragm. Your spine muscles also come into play in proper core control. Here is a great post about your diaphragm & how to start breathing correctly.
Your Transverse Abdominus wraps around your midsection like a corset. It is important to focus on strengthening this deep core muscle because it will reduce diastasis recti, minimize low back pain and also support you when it comes time to push the baby out.
Your TVA and your pelvic floor work together if you train them properly. Be sure to check out this post to learn more about your TVA.
What exercises are best to do during pregnancy?
The main point I want you to leave with is that any movement during pregnancy is better than none. So do’nt beat yourself up or feel ‘less than’ if you aren’t running 20 miles a week or lifting 50lbs dumbells.
Progress over perfection! With that being said here are some great exercieses to focus on during pregnancy:
- Deep Core connection & pelvic floor exercises.
- Inner thigh
- Outer Hips
- Glutes
- Back
- Shoulders
- Biceps
- Lowerbody such as Squates & lunges if you are not experiencing pelvic pain.
- Walking, walking is SO beneficial!
- Deep breathing & meditation, relaxation to get yourself ready for labor & birth.
Conclusion Summary
SHOULD I STAY ACTIVE DURING PREGNANCY?
YES! When you have a proper plan it is doable and extremely beneficial for the healthy of you and yoru baby.
Focusing on proper strength training during pregnancy, strengthening your core unit and keeping things low impact is going to make a world of difference for your body the last few months of pregnancy and your recovery after baby.
I alwasy say, postpartum recovery starts during pregnancy! It is important to remember to find a PLAN that is designed for your growing and changing body
Pregnancy is a SEASON. You won’t be able to keep with rigid fitness routine you may have had before baby and that is OK. You will get back there, one day, but right now your triaing for labor, birth and motherhood.
It is important to remember, it can feel HARD! But your body will feel strong, capable and prepared when it comes time to deliver baby AND your recovery period will go that much easier for you!
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