Did you know?
Exercise during pregnancy can:
- boost your immune system
- enhance efficiency of blood & oxygen delivery to baby
- help manage or prevent gestational diabetes
- avoid excess weight gain
- improve posture & walking dynamics
- aid in quicker post-partum recovery
- reduce anxiety, stress, & insomnia
- elevate mood & energy levels
- promote strength & endurance
- reduce backaches, constipation, & bloating
An exercise program during pregnancy or post-partum can include strength training, cardio exercise, core stability training, pelvic awareness exercises, and safe & moderate flexibility training.
FAQs
How do I know if I am able to participate in an exercise program?
It is important to get medical clearance from your doctor prior to participation in an exercise program. In addition to completing a physical exam and assessing your current health, he/she should be able to tell you if there are any limitations to your participation in an exercise program.
There are several diagnoses that are absolute contraindications for aerobic exercise during pregnancy. These include:
- hemodynamically significant heart disease
- restrictive lung disease
- incompetent cervix/cerclage
- multiple gestation at risk for premature labor
- persistent 2nd or 3rd trimester bleeding
- placenta previa after 26 weeks of gestation
- premature labor during current pregnancy
- ruptured membranes
- preeclampsia/pregnancy-induced hypertension
Provided there are no contraindications, it is recommended by the American Congress of Obstetricians & Gynecologists (ACOG) that pregnant women participate in 30 minutes or more of moderate exercise each day on most if not all days of the week.
How long after delivering can I start to exercise again?
On average, you may need to wait 4-6 weeks after a vaginal delivery, and 6-8 weeks after a c-section. Workouts should start at low intensity, and adequately address building up the integrity of your core.
What types of exercise can I expect?
Depending on your goals, an exercise program can be created to incorporate strength training, cardiovascular training, moderate flexibility training, and specifically focus on core stability and pelvic awareness.
In a strength training program, for example, major muscle groups can be worked in a circuit using moderate weight and a full range of motion. An individualized program will take into account the ability to stabilize the body, any imbalances or limitations in movement, relative strength, and personal preferences on activities and movements. As you progress through the trimesters, range of motion and intensity of workouts can be reduced as needed.
Do I need to have exercise equipment to do an in-home training session?
No, you don't need to have equipment! Your trainer can bring what is needed.