{"id":1708,"date":"2018-02-09T00:01:24","date_gmt":"2018-02-09T00:01:24","guid":{"rendered":"http:\/\/www.targitfit.com\/blog\/?p=1708"},"modified":"2018-02-13T00:51:19","modified_gmt":"2018-02-13T00:51:19","slug":"exercise-during-pregnancy-the-ultimate-guide","status":"publish","type":"post","link":"https:\/\/www.targitfit.com\/blog\/exercise-during-pregnancy-the-ultimate-guide\/","title":{"rendered":"Exercise During Pregnancy: The Ultimate Guide"},"content":{"rendered":"
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This week, TargitFit is pleased to bring you a post by Jenny Silverstone<\/em>:<\/p>\n

\"02081801\"<\/a><\/p>\n

Have you ditched your old exercise routine because you\u2019re worried it\u2019s too aggressive for you now that you\u2019re pregnant? As you see the numbers on the scale creep up every week and your energy levels start to lower, the last thing you may feel like doing when you\u2019re pregnant is exercising. But it\u2019s exactly what you should be doing.<\/p>\n

When done correctly, getting exercise while you\u2019re pregnant is good for both you and your baby. As a side perk, it can help you cut down on all the extra junk in the trunk you\u2019re starting to store up.<\/p>\n

During my pregnancies, staying active helped keep me sane. It made me feel better — both physically and emotionally. This guide will show you why you should consider exercise during pregnancy and hopefully it\u2019ll help you find motivation to do so.<\/p>\n

While women will always have to tough out the full nine months of pregnancy, exercise is one of the biggest things you can do to help both yourself and your baby. It helps in every aspect of your pregnancy. Let\u2019s take a look at 40 of the big benefits of exercising during pregnancy.<\/p>\n

\"Physical<\/span><\/div>\n<\/div>\n
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Physical Perks for Moms<\/span><\/h3>\n<\/div>\n<\/div>\n
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  1. Can ward off or help with gestational diabetes:<\/span> Weight gain and inactivity during pregnancy set the stage for gestational diabetes for some mothers-to-be. Exercise can help control weight gain that in part leads to gestational diabetes. And getting exercise can help lower blood sugar if you do develop gestational diabetes, which can eliminate the need for insulin injections.<\/li>\n
  2. It can help prevent extra weight gain:<\/span> While some weight gain during pregnancy is healthy, you don\u2019t want to overdo it. If you burn 300 calories per day during pregnancy from exercise, in 40 weeks, you will have prevented a weight gain of 24 pounds.<\/li>\n
  3. More energy:<\/span> Pregnancy can sap your energy like nothing else can, but exercise can help restore it.<\/li>\n
  4. Fighting morning sickness:<\/span> The next time you suffer from morning sickness, you can try putting down your crackers and doing some exercise. It helps with that queasy feeling.<\/li>\n
  5. Alleviate back pain:<\/span> Back pain is a well-known side effect of pregnancy and physical activity can help loosen it up.<\/li>\n
  6. Gets things moving in the bathroom<\/span>:<\/span> Those iron pills we have to choke back in pregnancy can lead to some fierce constipation. Exercise can help loosen things back up again.<\/li>\n
  7. Fight off muscle cramps:<\/span> When your muscles start painfully tightening up during pregnancy, exercise can loosen them up.<\/li>\n
  8. You\u2019ll sleep better:<\/span> Getting sleep is so important for both you and your baby during pregnancy. It helps your body deal with all the changes and it prevents you from being so overtired and frazzled.<\/li>\n
  9. It builds up your immune system:<\/span> Exercise is a known immune system booster, which is great when you\u2019re trying to dodge any harmful colds or flus in pregnancy.<\/li>\n
  10. You\u2019ll be more flexible<\/a>:<\/span> If you\u2019ve always envied other people\u2019s flexibility, you\u2019ll be pleased to know that your joints are more relaxed during pregnancy. You may be able to do yoga poses you\u2019ve only dreamed of.<\/li>\n
  11. Lower your blood pressure<\/a>:<\/span> Preeclampsia is a big problem in pregnancies and you can lower your risk for this complication by exercising three to five times a week.<\/li>\n
  12. Less swollen legs<\/span><\/a>:<\/span> Leg swelling can be intense during pregnancy. Luckily, exercise can cut back on that pesky swelling.<\/li>\n
  13. Exercise can help smokers quit:<\/span> You shouldn\u2019t be smoking when you\u2019re pregnant and exercise can stop you from wanting cigarettes. That\u2019s a win for you and the baby.<\/li>\n
  14. Get ready for extra pounds<\/a>:<\/span> Weight training in early pregnancy can get you ready to carry the extra pounds your baby will add on\u00a0to your body.<\/li>\n
  15. It can give you balance:<\/span> As you get further into pregnancy, you start to lose your balance. Exercises like bike riding in early pregnancy and pilates can help you maintain that balance.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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    \"Emotional<\/span><\/div>\n<\/div>\n
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    Emotional Encouragement for Moms<\/span><\/h3>\n<\/div>\n<\/div>\n
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    1. Take the stress off:<\/span> Pregnant women seem to have the weight of the world on their shoulders — we worry about our health, our baby\u2019s health, finances and the birthing process. Exercise is a known stress buster so it can help take that emotional edge off at the end of the day.<\/li>\n
    2. It helps avoid that \u201cjust a baby incubator\u201d feeling:<\/span> You\u2019re more than just a pregnant woman and exercise can help you remember that — you\u2019ll feel more like your old self.<\/li>\n
    3. Better mood:<\/span> You\u2019ll continue to get that exercise high even when you\u2019re pregnant.<\/li>\n
    4. Y<\/span>ou\u2019ll get a lot of encouragement<\/span>:<\/span> Everyone loves to see a pregnant woman pursuing fitness. Be prepared to get some high fives from family and friends for your efforts.<\/li>\n
    5. You\u2019ll make your doctor happy:<\/span> One of the biggest stressors for moms-to-be can be those nerve-wracking doctor\u2019s visits where we worry we\u2019ll be lectured about taking care of ourselves and having reasonable weight gain. You might earn a gold star at the doctor\u2019s office for the exercise you\u2019re doing.<\/li>\n
    6. Feel more attractive:<\/span> Let\u2019s face it — losing your looks even temporarily isn\u2019t fun. No one likes feeling dumpy and pregnancy can do that. Exercise can make you feel more attractive.<\/li>\n
    7. Make new friends:<\/span> If you join an exercise class, you can meet other moms there and develop a strong circle of friends.<\/li>\n
    8. A sense of control:<\/span> So much about pregnancy is beyond your influence, but exercise can make you feel like you\u2019re in the driver\u2019s seat.<\/li>\n
    9. You\u2019ll boost that pregnancy glow:<\/span> While we may be heavier and winded easier, pregnancy does give us a Jennifer Lopez-like glow. That effect is increased by exercise.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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      \"Benefits<\/span><\/div>\n<\/div>\n
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      Assistance for Moms in Labor<\/span><\/h3>\n<\/div>\n<\/div>\n
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      1. It makes you stronger:<\/span> For labor, you\u2019re going to need strength and endurance. You\u2019ll get both from regular exercise.<\/li>\n
      2. Better chance of handling pain:<\/span> Exercise can help you achieve the mental toughness you\u2019ll need to get through labor.<\/li>\n
      3. It can strengthen those pelvic muscles:<\/span> Strong pelvic muscles can make for a better delivery experience. Exercise is a great way to build up those muscles.<\/li>\n
      4. Cuts your risk of C-section<\/a>:<\/span> Getting a moderate amount of exercise in your pregnancy can help you avoid a C-section. Most moms I know would rather run or walk a few miles a week than deal with surgery pain.<\/li>\n
      5. Shorter labor:<\/span> Moms who continued to exercise throughout pregnancy often have shorter labors than those who didn\u2019t.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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        \"Benefits<\/span><\/div>\n<\/div>\n
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        Benefits for Moms After Labor<\/span><\/h3>\n<\/div>\n<\/div>\n
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        1. You bounce back quicker:<\/span> Having the physical conditioning throughout your pregnancy can help you be in better shape right after delivery because your body is stronger. When you do begin your exercise program a few weeks after delivery, you won\u2019t be starting from scratch.<\/li>\n
        2. Fight off those post-baby blues:<\/span> Exercise is the ultimate mood booster. With a short workout, you can feel less depressed and more able to tackle the challenges you\u2019re facing.<\/li>\n
        3. You\u2019ll enjoy better lifelong fitness:<\/span> Taking that exercise break during pregnancy can lead to you being less fit even years later. It\u2019s often hard to find motivation after taking a long break from exercise.<\/li>\n
        4. Trying new activities:<\/span> Pregnancy is good for expanding your horizons. If you normally do a lot of skiing, which is a no-no in pregnancy, maybe you can try an activity you wouldn\u2019t normally do instead.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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          \"Benefits<\/span><\/div>\n<\/div>\n
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          Bonuses for Your Baby<\/span><\/h3>\n<\/div>\n<\/div>\n
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          1. A better birth weight:<\/span> Exercise lowers mama\u2019s blood sugar and cuts down on the risk of an obese baby.<\/li>\n
          2. Greater oxygen flow:<\/span> Your baby will be treated to increased oxygen when you exercise and start taking deeper breaths.<\/li>\n
          3. More brain power for your baby<\/a>:<\/span> It may seem hard to believe but exercise for just 20 minutes at a time three days a week can boost your child\u2019s brain activity. That\u2019s worth the struggle to put your tennis shoes on!<\/li>\n
          4. More mature lungs<\/a>:<\/span> Your lungs aren\u2019t the only one benefitting from your exercise. Your baby\u2019s lungs will too.<\/li>\n
          5. Better immune system:<\/span> Your baby\u2019s immune system will also benefit from regular exercise during pregnancy, just like yours will.<\/li>\n
          6. More blood vessels<\/a>:<\/span> When exercising during early pregnancy, extra blood vessels develop to help carry nutrients to your baby. Those blood vessels will still develop without exercise, but there will be more of them with exercise.<\/li>\n
          7. Lower heart rates<\/a>:<\/span> By late pregnancy, fetuses whose moms exercise have lower heart rates than that of fetuses whose moms don\u2019t exercise.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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            \"warning<\/span><\/div>\n
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            Risks of Exercise During Pregnancy<\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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            Exercise during pregnancy isn\u2019t without risk. But doctors continue to recommend it because, despite its risks, it gives both you and your baby the best chance at health.<\/p>\n

            For certain women, exercise should be avoided during pregnancy because it can endanger their health or the health of their baby. At other times, doctors recommend exercise just as they would with any other pregnancy, but they\u2019re unaware of a problem that\u2019s developing like uncontrolled high blood pressure.<\/p>\n

            \"Treadmill\"<\/span><\/div>\n

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            Don\u2019t pursue any aerobic exercise if you:<\/span><\/h3>\n<\/div>\n<\/div>\n
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            There are many medical conditions that will put the brakes on your aerobic exercise programs.<\/p>\n