Exercise During Pregnancy

Exercise is recommended in healthy pregnancies for 30 minutes each day, 5-7 days per week. If 30 minutes is too strenuous, try 10 minutes of exercise, 3 times daily.

A combination of cardio and core strengthening is advised.  For cardio, try running, biking, swimming, elliptical, stair climber, and aerobics. You should avoid high-impact activities.  For core strengthening consider yoga, Pilates, sit-ups, other abdominal and back exercises.  For weightlifting, you should lift weights that you can lift relatively easily and don’t need to strain to lift.

Exercising can benefit your health during pregnancy in the following ways:

• Helps reduce backaches, constipation, bloating, and swelling
• May help prevent or treat gestational diabetes
• Increase your energy and Improve your mood
• Improve your posture and promote muscle tone, strength, and endurance
• Help you sleep better
• Help keep you fit during pregnancy and may improve your ability to cope with labor
• Make it easier for you to get back in shape after the baby is born

Guidelines for Exercise

• If it has been some time since you have exercised, start slowly. Begin with as little as 5 minutes of exercise per day and add 5 minutes each week until you can stay active for 30 minutes a day.
• Drink plenty of water to help keep you from overheating and dehydrating.
• Wear comfortable clothing that will help you remain cool, a support bra that fits well to protect your breasts, and athletic shoes with good cushioning and arch support that are not worn out.
• Avoid brisk exercise in hot, humid weather or when you have a fever.
• After your 4th month (20 weeks), limit exercising on your back to 5 minutes or position yourself on an incline, exercise ball, or on your side.
• Avoid any exercise that could cause you to fall. As your baby grows, your center of gravity changes.
• If you find yourself out of breath, decrease the intensity.
• If your current exercise routine consists of more strenuous exercises, please consult your physician if modifications are necessary.

 Stop exercising and call your health care provider if you have any of these symptoms:

• • Vaginal bleeding
  • Uterine contractions
  • Dizziness or feeling faint
  • Fluid leaking from the vagina
  • Increased shortness of breath
  • Calf pain or swelling
  • Chest pain
  • Muscle weakness
  • Headache

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Exercises During Pregnancy

AEROBIC (CARDIOVASCULAR) EXERCISE 

(target heart rate 110-140 beats per minute).

Purpose: Weight control, activation of immune system to ward off illness, strengthen the heart to pump increased fluid, and improve mood and energy level. Walking, swimming, low impact aerobics, and stationary bike riding are generally safe for most pregnant women. Start with 5 minutes of gentle exercise and gradually increase to 30 minutes.

 

PELVIC FLOOR CONTRACTIONS ‘KEGEL’

The pelvic floor is a group of muscles that fill in the lowest part of the pelvis. Locating and properly exercising these muscles is an important task for women, especially during pregnancy.

Purpose: Improves bowel and bladder control, enhances sexual function, and keeps pelvic organs supported.

Positions: May be lying down, sitting, or standing.

Movement: Tighten your internal muscles as if trying to hold back or stop the flow of urine as you exhale. Then inhale and relax.

Reps: 10 Hold: 5 secs. Sets: 2

 

 

PELVIC TILT 

Purpose: Improve abdominal muscle strength.

Position: On hands and knees.

Movement: Pull in your abdominals and buttocks, raising your lower back toward the ceiling.

Reps: 10 Hold: 5 secs. Sets: 2

 

 

 

SHOULDER BLADE SQUEEZES 

Purpose: Stretch pectorals, decrease forward head posture.

Positions: Sitting or standing.

Movement: Gently squeeze your shoulder blades together, then relax and repeat.

Reps: 10-20 Hold: 3 secs. Sets: 25.

 

 

 

GASTROC STRETCH

Purpose: To stretch the calf muscle, increase circulation and decrease muscle cramps.

Position: Begin in a standing position with your feet in a staggered stance, holding onto a stable surface for support.

Movement: Keeping your back knee straight, push your hips forward. You will feel a stretch in the back of your lower leg.

Reps: 10-20 Hold: 30 secs. Sets: 2

 

 

WALL ANGELS

Purpose: Stretch pectorals, promote upright posture.

Position: Standing against the wall or lying on your back with knees bent.

Movement: Bring arms out to sides at right angles. Slide hands up wall and back down.

Reps: 10-20 Hold: 3 secs. Sets: 2

 

 

 

 

Exercises After Pregnancy

PELVIC FLOOR CONTRACTIONS ‘KEGEL’

The pelvic floor is a group of muscles that fill in the lowest part of the pelvis. Locating and properly exercising these muscles is an important task for women, especially during pregnancy.

Purpose: Improves bowel and bladder control, enhances sexual function, and keeps pelvic organs supported.

Positions: May be lying down, sitting, or standing.

Movement: Tighten your internal muscles as if trying to hold back or stop the flow of urine as you exhale. Then inhale and relax.

Reps: 10 Hold: 5 secs. Sets: 2

 

 

LOWER ABDOMINAL EXERCISE

Purpose: Improve abdominal strength and reduce muscle wall separation associated with pregnancy.

Positions: Begin lying on your back with your knees bent, feet resting on the floor, and your fingers resting on your stomach just above your hip bones.

Movement: Tighten your abdominals, pulling your navel in toward your spine and up. You should feel your muscles contract under your fingers. Hold this position, then relax and repeat. Make sure to keep your back flat against the floor and do not hold your breath as you tighten your muscles.

Reps: 10-20 Hold: 3 secs. Sets: 2

 

 

PELVIC TILT 

Purpose: Improve abdominal muscle strength.

Position: On hands and knees.

Movement: Pull in your abdominals and buttocks, raising your lower back toward the ceiling.

Reps: 10 Hold: 5 secs. Sets: 2

 

 

 

WALL ANGELS

Purpose: Stretch pectorals, promote upright posture.

Position: Standing against the wall or lying on your back with knees bent.

Movement: Bring arms out to sides at right angles. Slide hands up wall and back down.

Reps: 10-20 Hold: 3 secs. Sets: 2

 

 

 

 

CHILD’S POSE STRETCH

Purpose: Increase flexibility in back and hips.

Position: Begin kneeling on the floor.

Movement: Bend your chest forward and rest your arms on the ground straight overhead. Try to keep your chest as close to the floor as possible.

Reps: 10-20 Hold: 30 secs Sets: 2

 

 

INNER THIGH SQUEEZE

Purpose: Increase strength of inner thigh and pelvic floor muscles.

Position: Begin lying on your back with your legs bent, feet resting on the floor, and a soft ball or pillow positioned between your knees.

Movement: Squeeze your knees together into a soft ball or pillow, then release and repeat. Make sure to keep your back flat against the floor during the exercise.

Reps: 10-20 Hold: 5 secs Sets: 2