Since day 1 baby CJ came out eyes wide open! He is ready to party at all times and we often joke that exercise may be the reason he is hyper-aware at such a young age. Throughout our nine months together I stuck to my regular fitness regimen and as things got bigger and rounder and weirder, I adapted my workouts accordingly. Early on in my pregnancy, I decided to become a Pre-Post Natal Corrective Exercise Specialist. Why? Because I wanted to learn more about what was truly happening in my body and how to safely progress my workouts from trimester to trimester. Early on, many people told me to “take it easy” or to cease working out altogether, but I had the tools necessary and confirmation from my doctor that I was considered ‘low-risk’ which meant I could continue to exercise regularly. In fact, I was encouraged to do so.
Now, with that just said, you and your doctor need to have the important conversation. Although exercise during pregnancy does have many benefits, no two pregnancies are the same. So, always consult your doctor before starting a new fitness regimen and always let your instructor know that you are expecting! Karen Salazar Valdes, M.D., an obstetrician and gynecologist affiliated with Baptist Hospital of Miami says: “We’ve learned a lot through research about the benefits of exercise during pregnancy. What we’ve discovered over the years is that moderate exercise during pregnancy in healthy women does indeed benefit the health of the mom and her baby.” According to this article from Baptist Health South Florida, the March 21, 2017 edition of the Journal of the American Medical Association, or JAMA, cites an analysis of 2,059 women who were pregnant with only one baby and no known health complications showed that there was no connection to exercise and pre-term labor. The article also states that women with previously sedentary lifestyles who began a moderate exercise regimen during pregnancy did not compromise their pregnancy or the health of their unborn baby. In fact, The U.S. Centers for Disease Control and Prevention (CDC) recommends that pregnant women engage in at least 150 minutes of “moderate-intensity aerobic exercise” each week. Essentially, you should be able to continue to talk while working up a sweat! Aerobic exercise can be anything from walking and jogging to swimming, biking or Barre class. See this article for more safe exercise options and more intense forms of exercise you should avoid during pregnancy!
What are the benefits of exercise during pregnancy you ask?
Weight Control: Pregnant or not, movement helps keep your weight in check. Dr. Valdes recommends that by week 20, her patients should have gained no more than 12 pounds and women with a BMI of 30 or higher should gain no more than 15 pounds over their entire pregnancy. Of course, a healthy diet of whole foods is extremely important, but consistent exercise will help keep your weight gain in check and of course, will help you lose the weight after the baby is born.
Blood Flow: Exercise helps to keep your blood flowing from the mother’s body and through the placenta which helps bring more oxygen to the baby and eliminate waste. According to the article, this basically ensures that the baby is getting the oxygen and nutrients it needs to grow and develop. I took a fitness class 3-4 times per week, made sure my heart rate stayed around the 140 range at the height of the class and always made sure to hit my hydration goals as often as possible. It was not always easy, but it was definitely worth it!
Cardiovascular Health: We all know aerobic exercise has benefits whether you are pregnant or not. Exercise before, during and after pregnancy helps build stronger heart and blood vessels. Dr. Salazar Valdes says. This can help ward off high blood pressure and keep blood sugar in check to reduce the risk for gestational diabetes.
There are Also Additional Benefits That Include:
- Decreased risk of back pain
- Eased Constipation
- Decrease risk of preeclampsia and C-sections
- Improvements in overall fitness
I can wholeheartedly say that exercise helped me to have an enjoyable pregnancy in mind, body, and soul! Not only did Pilates help me with back pain, but Barre and Bootcamp classes helped me to feel more comfortable in my skin and helped me push through mentally during the tough times. I crave endorphins and there is one thing in this life I never regret, and that is a workout! Exercise has helped tremendously in my postpartum journey as well!
That is why the article and I both recommend checking in with yourself daily! In the early months you are battling exhausting, nausea and in the last months, you are dealing with a changing body and other aches and pains. You MUST take life and exercise day by day. Dr. Salazar Valdes says it best: “Our bodies signal us when something is not right,” she said. “It’s important to heed that warning, especially when pregnant, to prevent any injury to the mother or the baby. The key to benefiting from exercise during pregnancy is to feel good during and after it.” It takes work to feel your best during such a life-changing time, but it can be done. Check in with yourself daily and give your body what it craves. Movement, healthy food or even little indulgences here and there! Do your best to enjoy your pregnancy. As cliche as it is to say, it is a true miracle and it is a distant memory before you know it!
For more great articles on everything from pregnancy to nutrition to health trends, make sure to check out the Baptist Health South Florida website today!
