Move your body
During pregnancy, many moms forget to move. Especially during discomforts of the first trimester, fatigue and nausea may lead some moms to limit their exercise routine. This is counterproductive, as movement often improves aches and pains common to pregnancy and uplifts one’s mood. Exercise is essential for a healthy pregnancy.
If a mom wasn’t exercising before pregnancy, it may be challenging to incorporate movement into her daily life. However, moms who exercised prior to conception may continue their current exercise routine if: there are no contraindications specific to their pregnancy (discuss this with your care provider), and the routine exercise does not include prolonged periods of increased body heat (such as hot yoga, sauna, or hot tub). While you may be able to continue your exercise routine in pregnancy, it is essential that you consume ample amounts of water to avoid dehydration, which can cause complications with your pregnancy.
If you haven’t been active, then starting a moderate exercise program in pregnancy is appropriate unless your care provider has informed you otherwise. Walking, yoga and swimming can begin at any point in pregnancy, and are beneficial additions to any exercise routine during pregnancy.
Walking increases oxygen flow throughout the body, including the placenta, which transports oxygen to the baby. When we walk, we loosen up tight areas in our musculature that may cause discomfort otherwise. Walking provides an excellent mental health boost, especially when walking in nature or with a companion. Our practice incorporates weekly 3-mile walks around Lady Bird Lake. Moms enjoy the social support that the walks provide, and they enjoy the improvement to their overall sense of well-being.
In the summer months, we meet clients at a local public swimming pool for weekly swims. When we swim, our bodies are buoyant, allowing us to relax and surrender areas of tension to flotation. Swimming increases oxygen flow to the body, and it promotes rhythmic breathing that is helpful in childbirth. When we swim breast-stroke or free-style, our babies rotate into an optimal position for birth, so swimming is especially helpful for birth preparation.
Whether you choose to walk, swim, or continue a spin class, yoga will offer unique benefits to your pregnancy. Contrary to popular belief, yoga can be done at anytime and anywhere. If you are a beginner, you may choose to attend a class or rent a video to learn basic yoga breathing, movement and postures that are appropriate for pregnancy. If you have been a yogi for years, take time to learn about pregnancy yoga, for there are some important restrictions that you need to take into consideration. A good pregnancy yoga class will include ample time to sit, breathe and connect with your baby. Yogic breathing is useful during all stages of labor, and it also assists new parents to remain calm when comforting a fussy baby. At Sisters Midwifery, we usually have a yoga class scheduled, but these are not always available. Many local yoga studios offer prenatal classes, so you will likely be able to find a class that is convenient for your needs.
Get out and move your body, connect with your breath and your baby. Spring is coming, so indulge in long walks with your dog or partner; breathe the clean fragrant air and improve oxygen flow to your body. If there is a pool or a yoga class offered nearby, give these physical activities a try, as well. Dance classes, martial arts and other options may be available in your area. Prioritize your exercise time so that you can enjoy a healthy active pregnancy.
