Research: EXERcise
Natural Movement Exercise
Everyday Prenatal Yoga by @BrownYogiGirl
Why Exercise During Pregnancy?
Natural movement exercise, whether it be yoga or swimming, means training the body in a way that strengthens and stretches the muscles needed to support normal physiological movement, including pregnancy and birth.
Sometimes our daily habits can bring us to sit or stay confined to one position or space for extended periods of time. Little do we realize that our bodies weren't actually designed to live this way; but rather than to squat or sit when necessary, we've caused those essential muscles and bones to tighten up and weaken over the course of time.
It's especially important for pregnant women to incorporate a natural movement exercise routine because it will help create space in the pelvic area and reduce pressure on mom and baby during labor and delivery.
Examples of pregnancy safe exercises include pelvic tilts, squatting, using an exercise ball, kegels, butterflies, lunges, stair climbing, walking, cow/cat pose and other low to moderate intensity yoga positions.
More Energy. Better Sleep. Improved Mood. Strengthened Cardiovascular System. Easier Labor.
Benefitting From Exercise in Pregnancy
If you do not already have a regular exercise routine, pregnancy is actually a great time to start! If you do have a regular exercise routine, you can almost certainly keep it up. A lot of evidence supports the idea that everyone, including pregnant folks, should aim for 30 minutes or more of continuous moderate exercise nearly every single day.
Benefits of Exercise in Pregnancy and Beyond
Boosts energy level
Can make you feel more like your ‘normal self’
Reduces nausea and morning sickness
Relieve backaches and improve posture by strengthening and toning muscles
Helps you sleep better at night
Reduces the chances of gaining too much weight
Significantly decreases the risks of preeclampsia and gestational diabetes
Helps you prepare for birth – Strong muscles and a healthy heart can ease labor and delivery - improved endurance is very helpful for long labors
Postpartum recovery and weight loss may be easier
Can reduce the chances or severity of perinatal depression and anxiety
Outdoor exercise boosts your vitamin D levels which has further benefits in pregnancy
Regular exercise is the number one thing you can do in to help ensure a low-risk pregnancy and maximize the chances of a straightforward birth.
Activities to Start
Walking. Try to walk at least five miles a week. Five one mile walks are a great start. A mile or mile and a half walk can be accomplished in the time it takes to watch one TV show or answer a few emails. Walks of 2-5 miles daily are even better!
Swimming. Half an hour of swimming, three to five times a week is wonderful exercise for pregnancy
Yoga is a great supplement to walking and swimming
Squats are a perfect addition to your exercise routine. Weighted squats in sets of 5-10, or air squats (as many you can build up to!) can help with endurance in labor, potentially limit tearing, decrease the amount of time spent pushing, and speed up postpartum recovery. We love squats!
Consider wearing a support belt during exercise, even walking
Don't let perfect be the enemy of the good – if you can't make it to the gym, a 20 minute walk is still great and way better than nothing!
Activities to Avoid
Most competitive sports
Horseback riding, scuba-diving, skiing, hang-gliding, scuba-diving, rock climbing and any other activity with a higher risk of abdominal trauma or falling
Hot Yoga or Hot Pilates and any other activity with a higher risk of overheating
Running, Bike Riding, CrossFit (and other HIIT)
If you are already a runner, it is usually great to keep that up during pregnancy. Listen to your body and acknowledge your changing limits. Most people discover they need to slow down by the end of pregnancy. Many switch to walking the third trimester.
Biking while pregnant can feel great, but after 10 weeks or so, there is a trauma risk to the baby in the event of collision or falling. You are more likely to fall in pregnancy because of your changing center of gravity. Riders are advised to consider switching to a more up-right bicycle and avoid heavy traffic, high speed roads. If you don't regularly bike, pregnancy is probably not the time to do so.
CrossFit and other High Intensity Interval Training (HIIT) can continue during pregnancy with a lot of modifications. Talk to your coach and doctor or midwife about moderations. Generally, you will want to SLOW DOWN, especially when lifting heavy weights. Also avoid exercises on your back, inversions, anything with a risk of falling, or exercises that isolate your abdominal muscles.
Lifestyle
Just like with nutrition, pregnancy can be a time when people are able to change their exercise habits for the better. Now might be a good time to see how you can make your lifestyle more active. Can you walk to the store? Add an after-dinner walk to your routine? Maybe there is an active hobby you are interested in – like gardening or hiking – pregnancy is a great time to start!
Limits/Warning Signs
If your body says “Stop!” then stop! Be alert for any of these warning signs during exercise:
vaginal bleeding
unusual pain
unusual shortness of breath or dizziness
racing heartbeat or chest pain
fluid leaking from your vagina
uterine contractions that are stronger than your regular braxton hicks or that don’t go away when you stop exercising
If you can't talk while you're exercising, you're doing too much.
Our favorite pregnancy workouts
Full Body Pregnancy Workout by @LovveSammay
3 SETS TOTAL!
Double Pulse Triceps Dips: 12-14x
Squat w/Overhead Press: 15x
Wide Bicep Curls w/Calf Raises: 15-20x
Deadlift w/Bent Over Row: 15-20x
Tabletop w/Leg Lifts: 8-10x
Side Plank w/Arm Row: 12-15x
Arm Reach w/Knee-In: 8-10x
Double Pulse Squats w/Side Raise: 12-15x
Full Body Prenatal Yoga - 2nd Trimester by @BrownYogiGirl
Poses You Will See:
Cat/Cow
Wide leg Child’s Pose
Down Dog
Warrior 2
Chair Pose
Yogi Squat
Seated Forward Fold
Fish Pose
Prenatal Bedtime Yoga Routine by Sarah Beth Yoga