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Exercise and Pregnancy
by Tracey Mallett
www.TraceyMallett.com
Article
Summary: Here are a few of the most-asked questions to guide you safely
on your journey to new motherhood, from internationally-recognized
personal trainer (and mom) Tracey Mallett.
I know how exciting it is to finally hear the news that you’re going to
have a baby. I’m sure there are many questions going through your head
about keeping you and your baby healthy throughout your pregnancy. I’ve
gathered a few of the most-asked questions to guide you safely and
healthfully on your journey to new motherhood.
Can I continue exercising in my first trimester?
The first trimester is not the time to start a NEW exercise routine. It
is best to wait until you’re in to your second trimester and have
clearance from your doctor to start an exercise plan. However, for those
who are already active, you can safely continue with what is familiar to
the body through the first trimester.
What are the best activities to do through pregnancy?
It’s very important to listen to your body and not take part in any
activities that may cause abdominal trauma. It is also important to stay
well hydrated and prevent over-heating. According to the American
College of Obstetricians and Gynecologists, you can safely engage in 30
minutes or more of moderate exercise on most, if not all, days of the
week.
Be aware you will have less oxygen available for aerobic exercise during
pregnancy, so modify the intensity of your routine accordingly.
Pregnancy will make exercise feel more difficult, especially in the
first trimester, as the amount of blood circulated by the heart
increases early in pregnancy and levels off during the third trimester
at 30 to 50 percent above normal values.
Throughout exercise you should always be able to carry on a
conversation. This is a great way of monitoring the intensity of your
workout.
You also have to take into consideration that the heart rate increases
during pregnancy and you will need to allow for additional recovery time
to bring the heart rate down following an exercise session. It could
take up to 15 minutes to recover.
Remember, it’s important to listen to your body and stop exercising when
fatigued. Don't exercise to exhaustion. You might be able to continue
doing weight-bearing exercises at close to your usual intensity
throughout pregnancy, but non weight-bearing exercise such as swimming
is easier to continue and carries less risk of injury.
What activities should I avoid through pregnancy?
Don't do exercises in which you could lose your balance, especially in
the third trimester. Avoid any exercise that risks even mild abdominal
trauma. Jerky and rotational movements present in dance classes and kick
boxing need to be taken with care especially in the third trimester when
the center of gravity is greatly affected by the increased baby weight
and may also cause balance issues.
I would steer away from classes that have high-impact moves or modify
the routine, keeping both feet on the floor. A good fitness instructor
will always cue this for people with knee and back issues.
Hot yoga is not recommended, due to the excessive heat which can cause
harm to the fetus and can increase blood pressure.
Mat Pilates is really only appropriate when it’s completely modified.
Most of a typical mat class is lying on the back, which is not advisable
for the second and third trimester exerciser, as it can decrease the
blood flow to the uterus . Mat Pilates is fine for first trimester if
you have been practicing Pilates consistently before conceiving. After
that time, look for a prenatal Pilates class or do a Pilates Pregnancy
DVD at home.
As you move toward the end of your pregnancy, the level of intensity and
duration should be reduced as not to cause injury to the body with the
extra weight of the baby and strain this may place on your joints and
ligaments.
Avoid balance activities such as lunges, single-leg squats and exercises
on the big Swiss ball. Excessive rotation of the torso can place strain
on the fetus. Stay away from doing classic abdominal crunches as this
may cause a diastisis recti -- the separation of the abdominal muscles.
When taking Yoga or stretching, it’s important to remember that your
joints and tissue will be loose during pregnancy because pregnancy
hormones (relaxin), which help the uterus expand, also affect all of the
body's connective tissue in the process. This is not the time to push
your body to new found flexibility. You should instead work in a safe,
comfortable range, maintaining good range of motion.
Unless the doctor has specifically cautioned you not to exercise due to
an existing medical condition, you are free to continue with your
exercise program. Research has supported that babies are leaner and
healthier because their moms took part in a regular exercise program
during pregnancy.
If you start to feel dizzy, light-headed, onset of
headache, nausea, vision changes, extreme fatigue or shortness of
breath, then exercise should be terminated.
Your body will tell you all you need to know. Get familiar with your new
body and listen carefully.
Enjoy your fit pregnancy.
About
the author:
Tracey Mallett (www.TraceyMallett.com)
is an internationally-recognized certified personal trainer and sports
nutritionist. She is the author of the forthcoming book “Sexy in 6:
Sculpt Your Body with the 6 Minute Quick Blast Workout.” Tracey is the
creator and star of the "3-In-1 Pregnancy System," for pre- and
post-natal mothers. Her newest videos are "Renew You” and "Super Body
BootCamp.” A proud mother of two, Tracey now lives in Los Angeles.
Titles from Tracey Mallett:
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