Why you should exercise during Pregnancy.
Staying active during pregnancy can be incredibly beneficial!
For those with uncomplicated pregnancies, aerobic and strength-training exercises are safe to perform before, during, and after pregnancy. Exercise improves physical and emotional well-being and carries minimal risks for both mom and baby.
Some may worry that exercising could harm the baby, but research shows no increased risk of miscarriage with prenatal exercise. It can support healthy development both during pregnancy and after birth. However, exercise may not be recommended for a small group of individuals with specific medical conditions.
Why Exercise is Good for Moms
Engaging in moderate-intensity exercise offers a variety of benefits for moms-to-be:
Lower Risk of Complications: It can reduce the risk of gestational diabetes and excessive weight gain.
Improved Mood: Regular exercise helps lower symptoms of prenatal and postpartum depression.
Comfort and Strength: It minimizes minor pregnancy discomforts, improves posture, and supports body mechanics.
Better Fitness: Exercise maintains or enhances cardiovascular health, strength, endurance, and flexibility.
In short, staying active during pregnancy benefits both mom and baby in countless ways!
How Much Exercise is Enough?
Aiming for 150–300 minutes of moderate-intensity exercise each week is recommended. Some great options include:
Walking, swimming, or stationary cycling
Low-impact aerobics, yoga, or Pilates
Strength training, running, or racquet sports
Tips for Exercising Safely:
Exercise in a cool environment and stay hydrated.
Warm-up and cool down before and after workouts.
Remember to breathe through your lift and minimize holding your breath or straining during your lift.
Be cautious with contact sports, scuba diving, and hot yoga or Pilates.
Adjust your routine as your body changes and your baby grows.
But how? That’s where a plan specific to your experience comes in handy! That way you can get the most accurate information tailored specifically for you.
When to Stop Exercising
Stop exercising immediately and consult your doctor if you experience:
Vaginal bleeding or severe abdominal pain
Regular, painful contractions or leaking amniotic fluid
Shortness of breath before starting exercise
Dizziness, fainting, or headaches
Chest pain, muscle weakness, or swelling in your calf
Let’s Support Your Pregnancy Journey
Before starting a new exercise routine, consult with your doctor.
Once you’re cleared, our pelvic health experts can help you design a safe and effective plan to keep you strong and comfortable during pregnancy and beyond.
At Advanced Physical Therapy & Sports Medicine, we have physical therapists in Neenah, WI (Neenah Clinic), Appleton, WI (Appleton North and Wisconsin Institute of Urology - Appleton), and Ripon, who would love to support you during your pregnancy journey in person at one of our clinics or virtually.
Contact us today to feel your best during your pregnancy journey!
General number: 920-991-2561