Pregnancy Q & A

1. Is it safe to exercise during pregnancy?

If you are healthy and your pregnancy is normal with no complications, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it is important to discuss exercise with your healthcare team during your early prenatal visits. If your health care professional gives you the OK to exercise, you can discuss what activities you can do safely.

2. What are the benefits of exercise during pregnancy?

Regular exercise during pregnancy benefits you in these key ways:

· Reduces back pain

· Eases constipation

· May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery

· Promotes healthy weight gain during pregnancy

· Improves your overall general fitness and strengthens your heart and blood vessels

· Promotes healthy weights loss post pregnancy

3. How much should I exercise during pregnancy?

Ideally, pregnant people should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.

You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.

If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.

If you were very active before pregnancy, you can keep doing the same workouts while making some modifications on core exercises, positions and intensity.

4. Are the exercises in your programs safe for me and baby? Yes.

Our prenatal programs teach modified poses and strength training exercises that accommodate a pregnant body shifting balance. Sessions focus on connecting to the deep core and pelvic floor, two important components of pregnancy. They can help reduce stress, improve flexibility, and encourage stretching and focused breathing. Our Body For Birth prenatal series is ideal for those wanting to safely learn how to exercise during pregnancy.

Here are some exercises that are safest for pregnant people:

Walking—Brisk walking gives a total body workout and is easy on the joints and muscles.·

Swimming and water workouts—Water workouts use many of the bodies muscles. The water supports your weight, so you avoid injury and muscle strain. ·

Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.

5. Are there certain conditions that make exercise during pregnancy unsafe?

People with the following conditions or pregnancy complications should definitely consult their doctor before starting or continuing an exercise program during pregnancy:

· Certain types of heart and lung diseases

· Cervical insufficiency or cerclage

· Being pregnant with twins or triplets (or more) with risk factors for preterm labor

· Placenta previa after 26 weeks of pregnancy

· Preterm labor or ruptured membranes (your water has broken) during this pregnancy

· Preeclampsia or pregnancy-induced high blood pressure

· Severe anemia

Postpartum Q & A

1. What are some of the benefits of exercise postpartum?

· It helps strengthen and tone abdominal muscles.

· It boosts energy and promotes healing.

· It may help prevent postpartum depression.

· It promotes better sleep.

· It relieves stress.

· It can promote weight loss post pregnancy.

2. When can I start exercising after pregnancy?

Because the word “exercise” means something different for every person this answer will vary. Typically 6-weeks postpartum is the time where your doctor will clear you to begin a more “traditional” exercise routine. But before that 6 week mark depending on your pregnancy, birth and body you may you may be able to start with gentle movements such as short walks, 10-20 minutes along with some deep breathing exercises to connect to your deep core and pelvic floor.

If you had a cesarean birth or experienced other complications, follow your doctor's activity guidelines until you're cleared to do more.

3. What are some guidelines I can follow when I begin exercising after pregnancy?

Aim to stay active for 20–30 minutes a day. When you first start exercising after childbirth, try simple recovery style exercises that help strengthen major muscle groups, including deep abdominal and pelvic floor activations. Gradually adding moderate-intensity exercise, such as squats, hip bridges and resistance band exercises. Remember, even 10 minutes of exercise benefits your body and mind.

4. I leak when exercising, is this just a part of giving birth?

NO. Peeing while running, jumping, sneezing or coughing is common but not normal. Experiencing leaking is a clear indication of pelvic floor dysfunction and should be address by your healthcare provide. The pelvic floor is a set of muscles that requires balance. Leaking can be a sign of imbalanced muscles that need either release or strengthening. Seeking a pelvic floor physical therapist along with joining a fitness program that complements therapy can help improve some of these symptoms.

4. I have Diastasis Recti, do your programs address that?

Yes. Our method of training revolves around the deep core. With our group and individual programs we teach you how to recruit your deep core muscles to help you heal and train the abdominals for optimal recovery. People, who have participated in our programs have noticed improved connection, strength and stability within their core. The techniques we teach has allowed them to return to exercises they love utilizing the tools they learned to protect their core.

The information in this Q & A page was gathered from the ACOG and my personal research and training experience with clients. Please consult with you medical provider to see if exercise is safe for you.

Resources: https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy