Exercise During Pregnancy & Movements to Avoid
Exercise for During Pregnancy
According to the American College of Obstetricians and Gynecologists (ACOG), those with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy. It is recommended to participate in light to moderate-intensity exercise for at least 20-30 minutes per day on most or all days of the week and adjusted as medically indicated.
Exercise during pregnancy can benefit both the mother and the baby. It can help to improve overall fitness, reduce the risk of gestational diabetes and hypertension, improve mood and sleep, and prepare the body for labor and delivery. Regular exercise can also help reduce the risk of postpartum depression and promote a faster postpartum recovery.
Pilates is one of the best and safest forms of exercise to do during and after pregnancy. Here are several ways that Pilates can benefit pregnant women:
Strengthening the core: Pilates focuses on strengthening the core muscles, which are crucial for supporting the spine and lower back during pregnancy. This can help alleviate back pain and improve posture.
Improving flexibility: Pilates exercises are designed to increase flexibility and range of motion, which can help prepare the body for childbirth and recovery.
Reducing stress and tension: Pilates emphasizes breathing and relaxation, which can help reduce stress and tension in the body. This can be especially beneficial during pregnancy when the body is undergoing significant changes.
Preparing for labor and delivery: Certain Pilates exercises can help prepare the pelvic floor muscles for labor and delivery, which can lead to a shorter and more comfortable delivery.
Improving overall fitness: Regular Pilates practice can help improve overall fitness and energy levels, which can be beneficial during pregnancy and postpartum.
Is Exercise During Pregnancy Safe?
Exercise during pregnancy is generally considered safe for most women. However, it is important for pregnant women to consult with their healthcare provider before starting an exercise routine to ensure that it is safe and appropriate for them. Some women may have certain medical conditions or complications that make exercise inadvisable. It is also important for pregnant women to listen to their bodies and avoid overexertion.
Pregnant women should avoid high-risk activities such as contact sports, scuba diving and activities that have a risk of falling like rock climbing and horseback riding. They should also avoid exercises that involve lying flat on the back during their third trimester, because this can decrease blood flow to the baby.
It is also important to stay hydrated and wear comfortable and appropriate clothing and footwear. It is also recommended to avoid high-impact activities and instead opt for low-impact exercises such as walking, swimming, and prenatal Pilates.
What Exercise Movements Should You Avoid During Pregnancy?
Below is the FULL guide on what movements to avoid at all stages of pregnancy so you can feel empowered to exercise safely and confidently! Modifications will be necessary as the pregnancy progresses, and this guide outlines exactly what those modifications are.
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