Exercising during pregnancy has many benefits - but you must do it safely. JGI / Jamie Grill / Images
Pregnancy is a time filled with tons of changes - almost everything in your life moves to a new baby on the way. And if you're wondering how your the fitness routine fits in, congratulations. Putting your fitness and well-being first is a step in the right direction for a healthier pregnancy and baby. But when it does. It's all about exercising during pregnancy or postpartum, the rules aren't always that clear.
Shedding light on the things to do and what not to do while exercising pregnant or postpartum, I spoke to Brooke Cates, CEO and Founder of Studio Bloom , a fitness studioprenatal and postnatal.
Warning: Always consult your doctor to make sure that you are allowed to exercise, regardless of the stage of your pregnancy or if you are just recently have a baby . Health & Wellness
Our Health & Wellness newsletter brings the best products, updates and advice to your inbox.
Benefits of exercise during pregnancy
Pregnant women and new mothers are prone to unique health problems like incontinence and diastasis recti, a condition in which two of the large abdominal muscles collapse. separate due to pregnancy. Staying active with the right kind of safe exercise is essential in preventing these problems.
"The more ready pregnant women are to rotate their workouts, while being challenged, the more likely they are to feel stronger during pregnancy and avoid them. tell injurieses that incontinence, prolapse and diastasis recti based on injuries. , "says Cates.
" For pregnancy, the benefits [of exercise] for mom and baby are endless, "Cates adds. According to Cates, exercise can help increase endurance during labor and delivery, reduce the need for childbirth interventions, and help the mother recover faster, especially if the exercise is focused on one. appropriate basic workout.
According to Mayo Clinic , other benefits of exercise during pregnancy may include:
- Reduced risk of requiring cesarean section
- Reduced risk of gestational diabetes
- Shorter labor period
Dos and don'ts what not to do during pregnancy
Bef e you start orcontinue an exercise routine during pregnancy, always talk to your doctor to get permission for any activity. There is a lot going on in your body when you are pregnant, which means that the exercise routine you did before pregnancy may need to change as well.
"As your tummy / baby grows over the 9 months, it is as if you have an internal weight vest that is constantly getting heavier on your body. With so many changes happening to our midsection, spine / pelvic stability, core, and pelvic floor all require us to change the way we connect to our changing bodies both in exercise and daily movement ” Cates explains.
Some of these changes include the way you do certain exercises like core work, and sometimes you will need to move the entire workout, depending onwhat it is.
Modifying the movements of the trunk
Your trunk and your pelvic floor must absolutely be careful, because these muscles are the most used during pregnancy. "These internal systems are the most stressed throughout pregnancy and experience the most weakness immediately after childbirth. Modifying exercises such as full lying planks (and full plank variations), large jump exercises, crunches Standard and sit-ups or lateral crunches that target the obliques are important in protecting the trunk and pelvic floor from unnecessary injury, ”explains Cates.
When learning to modify your exercises, it's best to work with a certified trainer in pre and postnatal fitness, in particular with basic movements. "The modificationdoesn't mean 'not doing exercises like this, ' it just means finding a supportive way to perform those movements that support your growing belly, the extra weight on the pelvic floor and the weakening connective tissue that extends over the midline of the abdomen, ”explains Cates.
Consult your doctor before doing an exercise to make sure it's safe for you. Jose Luis Pelaez Inc / Images
Exerciseswhat to avoid
The general rule of thumb for exercising during pregnancy is not to start a new type of exercise that you didn't do before you became pregnant. Cates echoes that this is true in most cases. "There is rarely a reason why a woman should stop moving her body as usual, unless her birth team / doctor recommends it due to pregnancy-related issues ", Cates explains.
"While pregnancy is not the time to start pushing your body in completely new ways, it is okay and safe to resort to workouts that include weights. light and low intensity, "Cates explains. Examples of these types of workouts include Pilates, yoga, and gentle hikes or walks.
Other exercises to avoid, according to Cates and Mayo Clinic:
- Potentially dangerous sports like skiing, wakeboarding, skydiving or snowboarding as there is a high risk of injury
- Scuba diving
- Contact sports (e.g. hockey, soccer, basketball , volleyball)
- High altitude exercise
- Heated exercise like hot yoga or hot Pilates
Signs that you should stop exercising
Always listen to your body while exercising, and take breaks or stop if you feel you are pushing too hard. You should stop and contact your doctor if any of the following occurs during exercise:
- Vaginal bleeding
- Chest pain
- Increased shortness of breath before you start to exercise
Look at this: Google shows Derm Assist for skin cancer detection 5:12
How to get back in shape after childbirth
After giving birth, be sure to discuss with your doctor when you can exercise again. This will vary from woman to woman. if you are having a vaginal birth, you can start exercising earlier than if you had a caesarean, but other factors and complications can change that.
"Have a plan recovery to begin as soon as you feel mentally and physically ready for the postpartum period. BagNote that there isn't a single exercise or pattern that will help you re-adjust and build a solid foundation required for the toughest exercises you crave, ”explains Cates.
Remember to take things slowly and consider the tremendous experience your body has just had.
"Refuse to slowly re-educate your body while doing Advancing Your Strength Through Smart Techniques, Exercises and Exercises Mobility techniques before resuming your normal fitness routine can slow you down much more than you might imagine, "says Cates. A better approach is to build a strong foundation and take care of your body while you recover from having a baby. "By rebuilding your foundation first, you can achieve strength goals that exceed those you had before pregnancy, "says Cates.
The information in this article is for educational and informational purposes only and does not constitute medical or health advice. Always consult a physician or other qualified health care practitioner with any questions you may have on any matter. health problem or health goals.