Benefits of Exercise During Pregnancy

Written by Kristen Miller

I know what some of you are saying, “How can I exercise during pregnancy when I am tired, sick, hungry and I have to pee every ten minutes?”.  I have been there and I understand completely.  The short answer is that exercise during pregnancy is beneficial in many ways, both physical and mental, to mother and baby.  There is no reason not to do it.

Like many pregnant women I was extremely nauseous and tired during my first trimester.  This is probably the hardest time to exercise during your pregnancy.   After the first trimester your energy typically increases as nausea decreases allowing you to feel like getting “out there” again.  During the third trimester exercise becomes difficult again as the weight of the baby makes it hard to move around comfortably, musculoskeletal pains arise and overall fatigue takes over.  Sound grim?  Well let’s try to change that…

exercise during pregnancy is beneficial in many ways, both physical and mental, to mother and baby.  there is no reason not to do it.

Here are the top ten (proven) benefits of exercising during your pregnancy:

1. Reduce musculoskeletal problems

2. Increase in mood enhancing hormones

3. Better body image during pregnancy

4. Stimulate a faster and less complicated birth

5. Manage, and in some cases prevent, gestational diabetes and preeclampsia

6. Decrease risk of pre-term labor

7. Decrease cesarian rate

8. Accelerate postpartum recovery and healing

9. Enhance postpartum weight loss

10. Babies are more alert, active and aware of their environment

If you constantly remind yourself of these benefits it will make it easier for you to get out and do something for yourself in terms of exercise.  Do something you love, walk, swim, yoga, hike, etc., to make it easier for you to get motivated.  Once you are through exercising I can guarantee that you will feel better than you did before you started.

Still finding it hard to get started?  Here are some other tips to help you get motivated:

• Find a friend who is also pregnant, or make a new one, and schedule three days a week to meet and exercise together.  Go for walks or meet at a swimming pool and do laps together.
• Sign up for a pre-natal exercise class.  You can do almost any kind of exercise during pregnancy as long as you are comfortable and do not have any complications.  Classes such as pre-natal conditioning, yoga and water aerobics are both fun and supportive.  You get to meet other moms who share both your happy and hard moments and you have the support you need to make it to class.
• Remind yourself that while exercising during your pregnancy may not seem easy your body and your baby NEED it in order to continue having a healthy pregnancy and healthy post-partum period.
• If you are a self-motivator you can buy pre-natal exercise DVDs and do them at home.  There are many available ranging from yoga to aerobics.

I have been working with pregnant women for over five years now and I understand the difficulties of exercising during pregnancy.  I also understand the importance.  Please contact me if you need further assistance in starting or finding a pre-natal conditioning program to fit your needs.

Enjoy the Spring!!

**I have started a new Mommy and Me class at Blend.  Please check my website for more information on that class as well as my already ongoing pre-natal conditioning, labor preparation and meditation class.**

Kristen Miller received her Masters degree in Exercise Physiology from the University of New Mexico.  She is a certified exercise physiologist and personal trainer with over twelve years of experience.  Kristen’s focus is on preparing women for childbirth and beyond by strengthening the muscles used during labor and teaching women how to use them correctly.  Kristen is currently offering a pre-natal class at Blend for Kids in Branford, CT.  She also does private and small-group in home pre and post-natal conditioning and meditation.  Please check the website for more information: www.ppnatalconditioning.com