Think about this ladies: For 9 months you get to grow this little miracle inside of you. You have the amazing experience of feeling them kick and having that bond before anyone else does. There’s also the flipside where you feel as large as a house and everything you wear looks like a muumuu. But let’s not lose focus of the positives. Feeling good while pregnant can sometimes be unavoidable but why not try to help it along. Whether you worked out prior to becoming pregnant or were sedentary, exercise can be good for you….especially for labor, delivery and recovery. *

First and foremost you want to make sure you feel good and that the baby isn’t in distress. Your body will tell you when it needs to slow down or stop and when you can push yourself that extra bit. Walking outside, housework (with green products), weight training swimming and yoga are all great practices while pregnant.

Benefits of being active while pregnant:

  • Improves the strength of your pelvic floor muscles (kegels will help)
  • Prepare for childbirth
  • Easier to bounce back (recovery, weight loss, etc)
  • Improve posture as best as you can with your changing body
  • Improved health for you and baby
  • Better weight control at your checkups
  • Maintain a healthy heart rate and blood pressure
  • Improves your sleep

Things to be aware of:

  • Flexibility-Relaxin, a hormone released from the body to allow the uterus to grow and loosen things up a bit down there to ease the baby’s passage through the birth canal, is great for this reason but will also loosen other muscles up too. Be careful when you’re stretching or doing a yoga class as the body will be able to stretch further than it could pre-pregnancy which can lead to injuries.
  • Your diet- Just because you’ll be gaining weight anyways doesn’t give you a free ticket to eat what you want. Remember your baby is eating too and doesn’t require the amount of food you think they need. You may be eating for 2 but you’re not eating for 2 full size humans. Watch your portions and make healthy choices. Throw a cheat day in there as well so you can enjoy your favorite snack but don’t make a habit of it. Just be cautious of what you’re putting in your mouth. And those late night cravings? Chances are you’re eating the wrong food during the day which is what’s making you hungry at 2am. Fill up on veggies, fruits and protein during the day so you’re kept full and not waking hubby up to go and get take-out.
  • Health of the baby- If your Dr tells you to scale back then listen to what he/she says. No matter how you feel always listen to your Dr. They generally know best and have a better scope of what’s going on inside of you from tests and ultrasounds.
  • Second Trimester position-Once you hit the second trimester you should not lay down flat on your back unless you have some support under your right side. Laying down flat can cut off oxygen to the baby and place the baby in distress. Roll a small towel or place a pillow under the right side of your lower back so it tilts you to the left. This will nourish the baby and give it everything it needs while you lay on your back. If you would prefer not to lay on your back sit in a semi-prone position with some support behind you.

Here’s a sample program you can do while pregnant. If you feel any discomfort stop immediately. If you don’t have weights, use filled water bottles or cans.

Exercise Reps Sets
Incline push-ups 15 2
lunges 15 ea. 2
Single sided narrow bench row 15 ea. 2
Lateral raise 15 2
Bicep curls 15 2
Single sided bench tricep kickback 15 2

 

Don’t be afraid of a little exercise. There are a ton of benefits with even the smallest amount of activity.  And to leave you off, here’s a photo of me 29 weeks pregnant with my son.  He’s now 2 1/2.

Picture1

Have a fit day,

Alexis Talledes-owner, certified personal trainer (CSEP-CPT) and fitness instructor (CanFitPro-FIS)

www.fizzique.ca

 

*consult your Doctor to ensure its ok for you to start/continue a workout routine while pregnant.

 

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