Shanel Hatfield Kaldahl DPT
Staying active during pregnancy can be a difficult thing to achieve. From morning sickness and fatigue in the first trimester to weight gain and body changes in the second trimester to even more body changes in the third trimester. However despite the many challenges to staying active during pregnancy there are many benefits to doing so.
Benefits of exercise during pregnancy?
Being 24 Weeks pregnant myself as I write this blog post I can very much relate to the challenges of continued exercise, however I definitely feel the difference in weeks when I can keep a good exercise routine versus those I do not. My tips for continuing to exercise during pregnancy if you were an exerciser prior are:
Now that you know why it is beneficial, and my tips for exercising, you may find yourself asking what is safe for me to do and how much? Surprisingly, the recommended amount of exercise actually doesn’t change with pregnancy! It is still recommended you get at least 30 minutes of moderate intensity exercise most days of the week, wondering what moderate intensity exercise is look back on my post titled “Physical Activity Guidelines to Help Get You In Motion”. Remember you should also be continuing with aerobic, strength and flexibility exercises. Things that you will have to change during exercise include:
Always be sure to discuss with the provider of your prenatal care your routine and plans in regard to exercise to ensure you are on the same page. As always our multiple pelvic floor therapists here at IMT can be great resources for questions or concerns you specifically may have and it is always worth scheduling an appointment during pregnancy to check these concerns you have out.
Core strength exercises: https://therapypartners.medbridgego.com/ Access Code: HEXQCDG2
Cram, C. Current Guidelines for Prenatal Fitness. [lecture notes]
Pregnancy and exercise: Baby, let's move! (2019, June 15). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896