Congratulations! You're pregnant!
But woah is it overwhelming as your body starts to change!
Is it safe to workout while pregnant?
Yes!!
There are of course exceptions to every rule, and if your physician has put you on bed rest, or placed any activity limitations this article doesn't apply to you.
Somewhere along the line patients who were pregnant were educated that it wasn't safe for them to exercise in their "delicate condition". Gracious. Fortunately science has moved us away from that belief.
Why is exercise good during pregnancy?
Exercise is incredibly healthy and important during pregnancy:
- Promotes good mental health and stress reduction
- Keeps new parent strong to help tolerate the effects of the extra weight and shift in gravity
- Aids in labor, delivery and recovery
Yoga, walking, swimming and weight training are all great exercises while pregnant! Road cycling, rock climbing and horse back riding are not typically recommended for individuals who are pregnant. If in doubt about an exercise, always chat with your physical therapist or OB for further clarification.
What should I be aware of when exercising while pregnant?
It's important to be mindful of body positioning while exercising. Most specifically laying on your belly and laying on your back! After 20 weeks, laying on your back for extended periods of time is not advised because it compresses a large vein called the inferior vena cava. Starting in the first trimester, laying on your belly without any extra pillows to create space for the abdomen is also not recommended.
Fear not! There are still plenty of way's to position yourself in order to get a great workout in! Most exercises can be modified to be on hands and knees, laying on your side or in standing/sitting!
You may naturally curb your activity levels as your belly starts to grow. Trips to the bathroom become more frequent, it takes more energy to move and baby giving you swift kicks! Consider daily walking if your usual activities are no longer comfortable/enjoyable for the time being.
Physical therapy for being active during pregnancy in Columbia and Baltimore, Maryland
Are you pregnant and looking for more guidance on working out? Then please reach out to Glackin Physiotherapy's pelvic floor specialist! We want to get you moving!
