Exercise During Pregnancy

Benefits of exercise and movements during pregnancy have been shown to reduce the risks of preeclampsia, gestational diabetes, preterm birth, total weight gain, fat mass gain, labor times and pushing phases, cesarean rates, large for age babies, and post party weight retention. Additionally, movement and activities increase pain tolerance, stamina, mood, APGAR scores, and overall comfort. (Jordan et al., 2018)

 
 

(Wyatt, L, 2022)

Yoga

Designed to enhanced breath, awareness, strength, and flexibility during pregnancy. To prepare for birth and beyond, these gentle breathing practices help moms connect with their bodies & learn to regulate their breathing throughout their pregnancy and prepare for birth. Postures are adapted for growing bellies and other physical changes & focus on gently opening the hips and pelvis as well as building the strength needed in the low body for giving birth.

Additionally, Prenatal yoga is a great place to meet other women experiencing the prenatal and birth process.

The benefits of prenatal Yoga are numerous including:

  • Increase body mind connection to prepare for birth

  • Increase flexibility through hips and pelvis

  • Boost physical strength

  • Improve concentration and endurance

  • Strengthen the pelvic floor

  • Develop trust in the body

  • Balance hormones and reduce mood swings

  • Lessen morning sickness

  • Improve blood circulation

  • Improve posture

  • Alleviate symptoms of sciatica

  • Improved confidence

  • Calm nervous system

  • Set intentions

  • Empowerment

  • Increase breath awareness

Evidence shows that prenatal yoga reduces labor inductions, episiotomies, length of labor, birth weight, and APGAR scores. (Yekefallah et al., 2021)

Find local yoga classes by visiting yoga studios and inquiring about prenatal yoga or visiting our website that offers online videos with prenatal modifications here.

Pelvic Floor Support

Pelvic health improves sexual intimacy, digestion, smooth labor and birth, and problems like urinary incontinence and hemorrhoids.

Talk to your midwives about the following exercises:

  • Kegels

  • The elevator Exercise

  • Happy Birth Day Exercise

  • Squats

  • Pernineal massage

Local and online resources for pelvic floor therapy

(Baby Center, 2022)

(Ladaga, 2022)

Aerobic Exercise and Strength Training

The World Health Organization recommends 20-30 minutes of moderate intensity exercise that blends aerobic (cardio style movements) and strength training most if not all days of pregnancy (Jordan et al., 2018). This has been shown to increase endurance in preparation for birth (Nichols, 2018).

Tips and tricks to ge this work in can be

  • Using resistance bands

  • brisk walk/jog

  • lighter weights with more repetition

  • Swimming

  • Interval trianing

Target Heart rate ranges between 140-160 bpm

Spinning Babies

The Spinning Babies balancing exercises are design to create space in the abdominal and pelvic ligaments to allow the baby to come in to the best position for a more comfortable pregnancy.

Visit Spinning Babies and follow the essentials for better balance in pregnancy.

(Wyatt, L 2020)

(NPR, 2017)

 

Contraindications

  • Heart and Lung disease

  • Cervical Cerclage

  • At risk for preterm labor

  • Placenta previa

  • Vaginal Bleeding

  • Preeclampsia

  • Severe Anemia

For heart arrhythmia, bronchitis, type 1 diabetes, obesity, extreme underweight, IUGR, high blood pressure, seizures, and heavy smoking, talk to your midwife about modifications and recommendations.

Guidelines

Good Guides to Follow

  • Talk Test: If you are interested in high intensity exercise and that is already part of your daily routing that you want to keep during pregnancy. Be sure that in the middle of the intensity you are still able to say a short sentence. This will protect your oxygen levels and safety.

  • Don’t Overstretch: With the introduction of relaxin, your joints are extra mobile and you may not recognize the you are overdoing it. Be mindful and think 90% effort of deep stretches.

  • In all exercises maintain good posture and form

 

Contact us if you have any of the following to discuss your exercise routine:

  • Vaginal bleeding

  • Passing out/dizziness

  • headache

  • calf pain and muscle weakness

  • preterm labor

  • less movement of the baby

  • If your water has broken