Healthy Mom, Healthy Baby: Solving the Pregnancy Exercise Equation

It’s been a topic at the top of every pregnant woman’s list of questions for probably as long as there have been pregnant women: is it alright to exercise whilst pregnant? Many theories exist on the issue, and sometimes it’s a bit difficult to narrow down a conclusive answer. As a mom, you want to keep your baby protected, but you want to be healthy yourself, as well. Finding a balance might not be as difficult as you think. These tips for pregnant women will help you decide which exercises are right for you, and help to answer some of the basic questions you’ve got regarding the subject.

To Exercise or Not to Exercise?

The short answer is yes, you can exercise. In fact, not only can you exercise, you should exercise whilst pregnant. After all, your baby is only going to be as healthy as you are, and staying active is one of the keys to overall health. The differences that exist between exercising whilst pregnant and exercising any other time don’t revolve around whether or not it’s alright, but rather they revolve around which exercises are okay to do, how much exercise is acceptable, and when to take it easy.

General Tips

There are some general “do”s and “don’t”s that are pretty well accepted across the medical industry. For one thing, don’t exercise if you’re exhausted. Exhausting yourself is a recipe for disaster. If you weren’t active before you became pregnant, don’t suddenly jump into hardcore aerobics. Perhaps walking would suffice until you become more acquainted with a workout schedule. Always warm up before you exercise, and cool your body down afterward. Abruptly stopping and starting exercise sessions can throw your body into a bit of shock, which isn’t good for you or the baby. Do something active every day, as developing a routine will be quite helpful. Also, avoid strenuous exercises, particularly if it’s hot outside. Remember, you’re going to be gaining weight with your pregnancy, and this can affect your activity level. If you can’t do what you used to be able to pre-pregnancy, that’s okay; don’t push it. Drink a sufficient amount of water when you work out, and if you’ve decided to work out in a class or group, ensure that the instructor is qualified. Always let him or her know how many weeks pregnant you are in case of emergency. Anything that carries with it a risk of falling should be avoided.

Specific Exercises to Avoid

Any exercise that requires you lie flat on your back should be avoided. This restriction becomes particularly important after the 16th week of pregnancy, because the weight of your little one will start to put strain on your main blood vessel. This can make you feel faint, and can even cause you to pass out. Contact sports, of course, are strictly prohibited, so your kickboxing sessions will have to wait until your bun is out of the oven. Scuba diving is not acceptable, either, as your child has no protection against decompression sickness in-utero. Anything above 2,500 meters above sea level should be strictly avoided, as altitude sickness is easier to obtain and harder to deal with whilst pregnant.

So What’s a Girl to Do?

There’s been a lot of talk about what you can’t do, but there are still many options available to you. Water aerobics, if mild, can not only be done, but can actually be quite soothing. Walking is always a great option, as it gets you out in the fresh air whilst conditioning your body, strengthening your core, and encouraging adequate blood flow and circulation. Circulation becomes even more crucial whilst pregnant, so anything you can do to encourage proper circulation will help you. Mild yoga and pilates may be allowed, but always inquire with your physician before engaging in such activities, as some poses may not be appropriate for various stages of pregnancy. Avoid hot yoga, as well, since the stress of such extreme temperatures can not only cause you physical stress, but may put the baby in danger, as well. Some women can tolerate more exercise during pregnancy than others, particularly if they were already quite active before becoming pregnant. If you’re ever advised to do something exercise-related with which you are not comfortable, even if it’s by a medical professional, don’t do it. Companies like Irwin Mitchell know all too well that even well-meaning and knowledgeable medical professionals can be negligent in their advice, so listen to your body first and foremost.

As with anything else, ensure that you ask your doctor before beginning any exercise programs. Some women may have pre-existing health issues or experience temporary increases in blood pressure or other vitals whilst pregnant, and your doctor will be able to provide you a list of specific exercises you can do. A healthy mom means a healthy baby, so in addition to engaging in doctor-approved exercise, be sure to drink enough water, obtain sufficient rest, and eat a nutritious diet, as well. Before you know it, you’ll be back to kick-boxing and mountain climbing, but for now, take it easy and always favour the side of caution.

 About the Author

Millie Whitehead is a veteran midwife. She loves writing about common questions families have on pregnancy and baby blogs.