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