Something important to remember about pregnancy is that it is a normal part of life and is not an illness. Women do not have to be confined to the house with their feet up as if they were sick, in fact being inactive during pregnancy can be dangerous. Another Hollywood spread misconception is that women can and should gain an unlimited amount of weight while pregnant because she is “eating for two”. Laying around in bed (unless directed by your provider) and eating ungodly amounts ice cream is an invitation gestational hypertension and blood clots.
Hey mama’s, this is the time to be as healthy as possible! We can be motivated by our little ones to be at our best during this precious time. The healthy weight goal for a woman with a normal BMI is 25-35 lbs. If you are over weight you should gain a little less than 25 lbs. If you are already active, great! Keep it up! You can usually keep your regular routine unless you are doing something like kickboxing or crossfit that can cause trauma to your abdomen. As your baby grows you may need to modify your exercise for your comfort and to keep your heart rate from exceeding your baby’s heart rate (above 130).
If you are new to exercise start with some overall conditioning like walking, biking, or swimming. Set a goal to exercise 30 minutes 4-5 days a week. Be sure to stretch before and after you exercise. Also, stay cool! You may need to work out indoors this time of year or early in the morning. If you get over heated then stop. Drink plenty of water! And be sure to eat healthy snacks through out the day.
Doing daily kegal exercises will strengthen your pelvic floor muscles and help you in childbirth. Squeeze your kegal muscles for 3 seconds then relax. Do this 15 times in a row three times a day. This can also be helpful after delivery if you are having problems with holding your urine.
Although exercise is important, but it is even more important that you do is safely. Call your provider immediately for the following symptoms during exercise: shortness of breath before your workout, vaginal bleeding, dizziness or fainting, chest pain, sudden head ache, your baby stops moving or moves much less, contractions, calf swelling or pain, pre-term contractions, or fluid leaking from the vagina.
Find a work out buddy and make it fun! Your body will thank you later 🙂
From your friendly neighborhood nurse.