Exercise During Pregnancy: What You Need to Know

The news that you're expecting a baby often comes with a flood of questions—particularly if it's your first time. As your little one develops, your body undergoes ongoing transformations, which aren't always comfortable. You might experience swollen ankles, persistent back pain, or unprecedented levels of bloating. In the first trimester, nausea or morning sickness is quite typical. Fortunately, incorporating movement into your routine can offer significant advantages for both you and your baby. Here's a guide to get you started.

How Much Exercise Is Recommended During Pregnancy?

If you weren't hitting the gym regularly before your pregnancy, there's no better time to begin! Physical activity can ease many common pregnancy discomforts, such as reducing nausea, easing constipation, and soothing those emerging aches. Starting an exercise regimen during pregnancy is entirely safe. In fact, the American College of Obstetricians and Gynecologists suggests aiming for 30 minutes of moderate activity each day. It's a great cue to start moving!

Low-Impact Cardio Options

What qualifies as moderate exercise for 30 minutes? And do you need to do it all in one go? Breaking it into three 10-minute sessions works just as well. The goal is to elevate your heart rate and boost circulation. These gentle cardio activities can enhance your blood flow and build stamina—key for labor and delivery. Unsure where to start?

• Walking or Running: Walking is a simple, low-impact choice that requires no fancy equipment or memberships. If you're a seasoned runner, feel free to keep up your pace, but steer clear of uneven paths and pay attention to your joints, as pregnancy hormones can loosen ligaments, increasing injury risk.
• Swimming: This is perfect for pregnancy, providing a sense of weightlessness in the water. It can also help alleviate nausea and swelling while being easy on your joints.
• Indoor Cycling: If you're a fan of spin classes, you can safely continue. Just let your instructor know about your pregnancy and consider skipping intense sprints.
• Group Aerobic Classes: Low-impact options like Zumba are excellent for beginners to get the heart rate up. Avoid jumps or high-impact moves, and be mindful of your shifting balance as your belly grows.

Embrace Outdoor Activities

Simply stepping outside can uplift your spirits. If you're an avid outdoors enthusiast, you can likely maintain your usual hikes. Consult your doctor at Advanced OBGYN about your routine and any necessary adjustments to safeguard your health and your baby's.

Strength-Building Exercises

Workouts focused on resistance and muscle toning can be highly beneficial during pregnancy, potentially even aiding in labor. Opt for those that emphasize controlled breathing. Excellent choices include:

• Pilates: Tailored prenatal Pilates strengthens your core, elongates muscles, and boosts posture and flexibility.
• Barre: Blending elements of Pilates, yoga, and ballet, these classes target core and lower-body toning without high impact.
• Yoga: Prenatal yoga promotes deep breathing, relaxation, improved flexibility, and focus—all invaluable for childbirth.

Potential Risks of Exercising While Pregnant

Certain activities, like downhill skiing, should be avoided, but many of your favorites can continue with tweaks. Rare conditions, such as placenta previa, might limit exercise, but they're uncommon. Always chat with your doctor about your plans to ensure safety for you and your baby. With minor changes, you can stay active throughout your pregnancy.

We're Here to Support You

This is an exhilarating chapter for you and your loved ones, and we're honored to be part of it at Advanced OBGYN. Our team cherishes the confidence you place in us to support your pregnancy experience. Whether you have queries, worries, or just need encouragement, we're with you every step. Visit us at https://www.advancedobgynnj.com/ for more resources.