Practically Perfect Exercise During Pregnancy

I had someone reach out to me the other day, looking for guidelines on what is and is not safe for exercise during pregnancy. So here is my Practically Perfect Pregnancy Exercise Recommendations!

Exercise during pregnancy has a lot of benefits. These include but are not limited to decreasing swelling, decreasing constipation, decreasing nausea and fatigue. Exercise also boosts immunity and mood enhancing hormones. During pregnancy, movement can also decrease back pain, keep your weight stabilized and even help you sleep better. Exercise is also good for your baby, reducing your risk for gestational diabetes, and preparing you for an easier labor and delivery. 

Research shows, breaking a sweat after week 29 can be very beneficial for the baby. The cardiovascular gains mom receives are mirrored by the baby. Babies born to moms who exercised 20-30 minutes 3 x per week showed increased brain function in one study!

Below are some guidelines, but please know that you should ALWAYS talk to your ObGyn about your exercise routine and what is safe during pregnancy.

Some things to talk to your ObGyn or PF PT about before exercising while pregnant…

• Does your usualy exercise routine cause any adverse symptoms?
  • ex. cramping, spotting, pelvic heaviness, urinary or stool leakage, any sort of pain, etc
• How well do you know your pregnancy?
  • Are you a high risk pregnancy?
  • Are you carrying multiples?
  • Was this baby a product of fertility treatment? 
  • Is this your first or a subsequent pregnancy?
  • Have you had a previous premature delivery or miscarriage?

Practically Perfect Recommendations for Exercise During Pregnancy

• In most cases, if you were doing it prior to pregnancy, you can probably continue in regards to the exercise.
• Try to get in 30 minutes of moderate cardiovascular activity at least 3 – 5 times per week.
• When exercising, try picking a time of day where you feel well. 
• If you have a history of Pelvic Organ Prolapse or feelings of pelvic heaviness, avoid high impact and wear support products as needed.
• Listen to your body and decrease difficulty/ resistance as your pregnancy progresses
• Consult for Pelvic Floor Therapy
  • Work on Pelvic Floor strengthening program starting during the first trimester. 
  • Engage in an Pelvic Floor stretching program 
    • First and second trimester if you have aches and pains
    • Third trimester for labor and birth preparation

Things to avoid

• Exercising to the point of extreme fatigue or being unable to maintain a conversation
• Anything that causes negative symptoms: cramping, spotting, pelvic heaviness, urinary or stool leakage, any sort of pain, etc
• Too much strain on the growing abdominal muscles
• High impact if you have a significant POP

Take home messages: Its OK to exercise with the goa ahead from your doctor and a Pelvic Floor PT can help you to optimize your prenatal AND postnatal exercise routine!