Working Out While Pregnant

Believe it or not, working out during pregnancy is actually more beneficial to the mother and fetus than most would think. However, it all revolves around common sense. Last October, a woman completed the New York City marathon while nearly 39 weeks pregnant. While this is generally not recommended, her doctor gave her the OK because she was wildly fit and completely prepared;  this just goes to show that pregnancy shouldn’t have to detain you to your couch with a bag of chips in hand. U.S. health officials recommend that individuals exercise for 2.5 hours per week to stay healthy and manage weight. This same rule applies to pregnant women. The general rule is simply for these individuals to pay attention to their breathing and don’t overdo anything. A simple rule of thumb is that if you’re slightly (not completely) out of breath or have a flushed (light pink) complexion, you’re working at the proper level of intensity. According to ABC news, exercising during pregnancy can enhance energy levels, self-esteem and mood, while at the same time reducing some of physical discomforts of the birthing process.

• Aim to strengthen upper back muscles: This can be done with an exercise rubber band. In the sitting position, with your legs straight out in front of you, place the band around your feet and pull the handles towards your body in a rowing motion.
• Walk: Keep it at a moderate pace. Aim for 20-30 minutes at least three times per week.
• Prenatal yoga: This helps ease back and leg pain as well as reduce swelling and insomnia during pregnancy.
• Kegels: These strengthen the muscles in the pelvic floor and may help prevent or treat urinary stress incontinence, a problem that affects up to 70 percent of women during or after pregnancy.

Make sure to consult with your doctor before you begin exercising while pregnant. Remember, these are basic guidelines for a healthy pregnant woman. Those at high risk should operate under very special guidelines advised by the personal doctor.  Best wishes for a happy and healthy pregnancy!