So, you’ve heard that you can’t exercise anymore once you’re pregnant? Well, that’s a big, fat myth. In fact, if you have a healthy pregnancy (one without complications such as a “compromised” cervix, or previous difficulty carrying to full term, etc.), you are encouraged to stay active. Of course before you start running laps or going for bike rides, you must consult with your OB regarding how active you can be since the doc is one of the few people who can determine the state of your pregnancy.
If your pregnancy is without issue, you are encouraged to exercise whether or not you did so prior to the positive-resulting test. You may have heard differently -- that if you didn’t exercise before, you shouldn’t start. That, too, is old news. The new news is that exercise will benefit your baby post-partum, with a stronger heart, lean body mass, and lower body fat (meaning a lowered likelihood of childhood obesity). What does an active pregnancy mean for you? Read: shorter labor time, fewer fat pounds gained, faster return to your pre-pregnancy size, and sound mental health. Exercise benefits both you and your miniature human.
Now, if you didn’t exercise prior to your pregnancy, I’m not sayin’ you ought to start training for a marathon. Walks (let your body tell you at what pace and how much you feel like you ought to push yourself, if at all), modified yoga (no twists or inversions and be sure to find an instructor with experience working with pregnant clientele), swimming and/or aqua aerobics (you’re virtually weightless, for crying out loud!), recumbent bike or elliptical machines at the gym, and light strength training are all great get-fit options for the mommy-to-be.
For those of you workout queens, continuing your training routine will likely be fine, if you have a healthy pregnancy. Your growing baby will get the oxygen he or she needs. But be mindful and listen to your body. If you start to feel nauseous, reduce your intensity (stop if it persists, and contact your physician). With any pregnancy, you will experience a loosening of the joints due to an increase in a hormone called relaxin, which is most prevalent in the third trimester and is responsible for making ligaments more flexible. That said, you are more prone to injury during this time, so be particularly mindful of the activities that you choose to participate in, as you don’t want to get hurt before labor (that will hurt enough…).
Now you’ve got the low-down on the exercise part of a fit pregnancy. And, if you are more active during your pregnancy, you will need a few extra good quality calories (calm down, hungry tigress, that means an extra 100-500 calories, which equates to a large apple--100 calories--or a chicken and cheese on whole wheat toast--500 calories), depending on the level of your activity. Read up on the diet part of a fit pregnancy if you haven’t done so already. Lastly, work that Made Mommy glow!