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Exercise and Pregnancy
Fitness | May 04, 2019
With a new baby comes a new and dramatic change in lifestyle. To all of my current and future expecting mother’s out there, this article is made just for you! Although some adjustments will have to be made in order to ensure both you and the baby will be healthy and safe, you can continue to lead an active lifestyle. In fact, exercise during pregnancy has been associated with a number of benefits, including:
• Gestational diabetes prevention (i.e., the development of diabetes during pregnancy)
• Stress relief
• Better posture
• Less fatigue
• Improved sleep
• Reducing bloating, swelling and constipation
• Improvements in common pregnancy-related discomforts, such as back pain
• Better stamina, which is important for labor, and coping during delivery
[1]
I can assure you, staying fit once you’re pregnant is going to be one of the best things you can do. While every pregnancy is going to differ, I speak generally and strongly urge you to work with a doctor before jumping into any exercise program or prenatal workout. Always be cautious and, when in doubt, go and see the doc. Otherwise, I have a few tips that you can use for your pregnancy. Are you ready? Then let’s do this!
Change Up Your Style!
While I’m not pregnant, I found a few reliable sources online. One of which is americanpregnancy.org, which is a national health organization that provides support, education, and awareness for reproductive health and pregnancy. When it comes to working out, their overall advice is to switch up the style of your workouts. Specifically, by going low impact. To quote, “Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise.” [2] What does this include? Think explosive movements like burpees, jumping jacks, skipping rope, and plyometrics. Twisting at the waist and bouncing are also advised against.
Now, does this mean you can’t get a good workout in? Not necessarily. But you’re going to have to be careful about the intensity. You can’t afford to go balls-to-the-wall crazy intense and hyperactive while pregnant since you run the risk of causing irreparable harm. The Mayo Clinic actually has a good point about intensity, stating, “Intense exercise increases oxygen and blood flow to the muscles and away from your uterus. In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard.” [3] Think of your workouts as rejuvenating and refreshing. You can, of course, challenge yourself, but don’t push yourself over the edge.
At the ZGYM, my go-to suggestion is my Low Impact Series. There’s the Low Impact Full Body and the Low Impact Lower Body, which both exclude high contact, explosive plyometrics. A lot of the exercises are low rep but hard, meaning you’ll be developing a ton of functional strength. It’s also great if you’ve got ankle and knee problems and is appropriate for all fitness levels.
Other than the ZGYM, there are other ways to stay active while pregnant. The activities you should obviously stay away from include high impact sports like volleyball and hockey, as well as gymnastics, boxing, and horseback riding. [3]
Many experts also advise against the following conditions and activities, which include:
• Hot and humid environments (whether it’s the desert or a hot yoga room)
• Scuba diving (due to decompression)
• Any exercise that involves lying on the stomach
• Standing still for long periods of time
• Lying flat on your back (especially after the first 16 weeks; doing so can interrupt the blood flow that is needed for carrying nutrients and oxygen to the baby)
[4]
Otherwise, the following activities are (generally) suitable for pregnancy:
• Swimming
• Walking
• Stationary cycling
• Strength or resistance training (at a moderate to light level)
• Prenatal-based yoga and Pilates
[4] [5]
In addition to regular exercise, engaging in some form of physical therapy can be quite beneficial. Doing so helps to address common pregnancy-related discomforts like back pain and can help with preparing for and recovering from birth. According to the experts at American Pregnancy, “Lower back pain is an all too common reality for many expecting mothers. As the uterus and baby grow, the mother’s center of gravity moves forward. This shift increases the amount of force the muscles must generate for everyday support causing women to slump forward. Over time this poor alignment creates muscle tightness in the pectoral muscles, rolling the shoulders forward and creating increased stress on the muscles of the neck, shoulders, and mid-back.” [6]
It can also improve mobility, which will definitely start to lessen the further down you are in pregnancy. [6] Because pregnancy requires a lot of modifications, I’d say to hold off from doing any of my Postural Therapy and Mobility Therapy series, at least not without a doctor and physical therapist’s approval.
Hopefully, by now, you understand that there are plenty of options when it comes to exercise and pregnancy. Unless there is a rare exception that forbids you from keeping active, the pros far outweigh the cons when it comes to maintaining a regular exercise regimen. I found a great interview with celebrity doctor Dr. Dawn Harper, who had some great takeaways and advice for exercise and pregnancy, stating, “There are so many myths out there about exercise being harmful during pregnancy that a lot of women shy away from any exercise while pregnancy which is such a shame. We know that women who exercise sensibly throughout pregnancy tend to have easier labors. Several studies have shown that women who exercise during pregnancy tend to have fewer problems with anti and post-natal depression. There is also some interesting work being done looking at the potential positive effects of maternal exercise on a baby’s brain development. Women who exercise during pregnancy tend to gain less weight than those who don’t. In fact, a program of exercise decreases the risk of developing gestational diabetes by as much as 30% compared to those who remain inactive.” [7]
What do you think? Did you exercise while pregnant? Why or why not? I’d love to know your thoughts! Hopefully, as a community we can share and grow together throughout all stages of our lives, so please don’t be shy!
Sources:
[1] https://www.webmd.com/baby/exercise-during-pregnancy#1
[2] https://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/
[3] https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
[4] https://www.medicalnewstoday.com/articles/290217.php
[5] https://baptisthealth.net/baptist-health-news/exercise-during-pregnancy/
[6] https://americanpregnancy.org/pregnancy-health/pregnancy-and-physical-therapy/
[7] https://www.femalefirst.co.uk/parenting/exercise-and-pregnancy-1133266.html
Private Member |
airdrie, ab, canada
Yes, yes and yes all the way for exercising during pregnancy. I had an easy pregnancy, deliver and recovery and I am certain that it was because I have a strong body that was able to handle it all. One thing I really wanted to avoid was swelling and I didn’t get any – probably because of circulation from exercise. My second time around I will be even more comfortable with exercise. Side note – when the doctor was giving me the epidural he was very impressed with my back muscles! All thanks to Zuzka!
Private Member |
lake tahoe, nv, usa
I’m so happy and proud to hear that! You’re a super mom. Next time you’ll be so tough you won’t need the epidural 🙂 haha. My best friend refused epidural so I think I’ll do the same and rough it out.
Private Member |
airdrie, ab, canada
Thanks, Zuzka! I can’t thank you enough for all you do!
I actually wasn’t in much pain. I arrived at the hospital 5 cm dilated and I wasn’t convinced that I was in labour. I went in as a precaution. The triage nurse told me I didn’t look like I was far enough in labour and that I would be sent home because there was only one bed left. Then they figured out I was 5 cm dilated and they couldn’t believe it! It felt more like period cramps than what I thought contractions would feel like. I took the epidural because it was my plan all along and I wanted my experience to be pleasant and not be in too much pain. Not sure what I would do the second time around. I just don’t want to feel tearing…. yuk!!
Private Member |
lake tahoe, nv, usa
Wow, that’s great. I’ve heard it a lot that women who exercise and are fit have a much easier time during delivery.
Private Member |
I think a lot of your subscribers would also appreciate/benefit from a post-partum discussion. As fit as you can be, having and delivering a baby is literally trauma to your body. Your pelvic floor is a mess, which supports everything else, not to mention many women have love level of diastasis recti and ANY exercises during or after pregnancy that involve any type of crunching movement or can cause your abdominals to bulge makes the DR worse, preventing you from regaining full stability and strength in those ever-important muscles. Additionally, the pelvic floor must be healed in order to even consider any exercises that not only exert lots of intra-abdominal pressure but all high impact activities. This includes kettle bell swings which are just as forceful on the pelvic floor as jump rope! Failure to take these precautions could even result in pelvic organ prolapse. It’s so hard when you have worked so long to make fitness gains to literally start from scratch after having a baby.
(I’m six weeks post-partum and a good friend of mine is a pelvic therapist!)
Private Member |
And actually a lot of the postural therapy routines are great with a few modifications like removing crunches and, if currently pregnant, anything in the supine position. However a lot of the other movements are similar to movements in pelvic floor therapy programs.
Private Member |
switzerland/, france
that is hard on my our mental, right? like any injury or other events that feels making us missing out. It has been hard for me to get out of that thinking, but I am slowly getting there. Wherever others are, they are not ourselves, so everybody has their journey of ups and downs.
I am grateful that I had discovered many things about abs and intra-abdominal pressure before my 2 pregnancies and still discovering. Have you tried low pressure (or hypopressives?) exercises?
Private Member |
I didn’t realize that was the official name! I’ve been working through the MUTU program and that is a huge focus of all the exercises. It’s taken a lot of adjusting to breathing out when I would normally breathe in during an exercise, but the difference it has made is so noticeable! With my first I had zero concept of anything related to the pelvic floor or diastasis recti. What I did notice was six months post-partum I couldn’t hold my abs in and engage for any period of time. I was taking a walk yesterday and periodically engaging and relaxing and realized I’m considerably stronger than I was with my first, even though I had really bad abdominal separation and no stability at all after delivery! I also used a belly-band for the first two weeks and I think that made a huge difference. If nothing else it helped provide support so I could walk easily within those first few days. It took over a year before I committed to a routine and I dug out my old ZCut DVDs when that was a thing… I have all of my progress recorded so I just started the program again today. I want to get through those workouts first before I dive back into some of the more fun workouts on here.
Private Member |
switzerland/, france
I have done MUTU as well and there was no hypopressive in it. It is hard to find online , it is taught mostly live in north america (low pressure fitness) but in europe you can find ressources on books ,dvd and IG is still a good ressource.it is coming from Spain
Private Member |
Glad I was in great shape for all 3 of my pregnancies…especially getting a later start than most in that arena. Had a natural birth every time with the last one at home with a midwife. Every pregnancy and birth is different. Every one humbling to a strong person. The first and second I worked out alot but by the third working out became a trial. Mentally I would want to(even watched your videos to inspire me 😉 but never got anything going consistently. Even though I am an exceptionally healthy person I have dealt with leg vein issues…made way worse but pregnancy. I just recently had both legs worked on(ablation). Can say that procedure and recovery was almost more unpleasant that natural birth!
I have to say that following you through the years I look forward to the day you are carrying a little one and you sharing your journey. Pregnancy and birth stories are fascinating to me.
Private Member |
balestrand, norway
Currently in the third trimester with my first at age 34 and so thankful that I’ve been following you and your workouts since the BodyRock days! I started in awesome shape, and kept doing my usual routine in the first part of the first trimester. Although, since your muscles and ligaments relax when pregnant, I threw out my lower back early on doing a weighted squat. Luckily it was only a few days down. I started to get really tired and drained a couple months in, so I took a break from everything but yoga/stretch and tone for maybe 6 weeks. Then my energy came back and I’ve been working through all the beginning programs alternating with stretch and tone. Still, I always think I can do more than my body tells me. I have to take more days off in between now in the 3rd trimester. But hope to keep it up as long as I can! I’m so glad you have the bunny slope series I can move to when needed, and when I get the go-ahead to exercise after delivery.
As always, so thankful for your workouts and the strength and health and even strength of mind they’ve given me! Hoping by the time I have my next you’ll have a pregnancy series here! 🙂
Private Member |
lake tahoe, nv, usa
So happy to hear that you’re having a healthy pregnancy and are able and motivated to keep the exercise going. I’ll have a pregnancy series as soon as I get pregnant 🙂 haha.
Private Member |
balestrand, norway
Thank you! And that will be exciting! 🙂