At Mama Lounge, we do everything we can to ensure that your pregnancy is as comfortable and enjoyable as possible. The choices you make during pregnancy not only affect how you feel during those nine months, but how smoothly delivery goes and how quickly your body recovers postpartum. It’s no secret that pregnancy changes everything. Your body, your emotions, your diet. Even your workout routine isn’t spared. After all, you’re growing by the day and constantly concerning yourself with the health of two people, rather than one. But pregnancy doesn’t mean you have to or even should abandon fitness, despite many myths and rumors that have circulated over the years. Exercising during pregnancy can have numerous benefits not only on your figure but on the “side effects” that accompany the carrying of a baby inside of you for nine months. Whether or not you had a workout routine before becoming pregnant, there’s an exercise and exertion level fit for you.
Regular exercise during pregnancy can:
- Relieve aches and pains
- Relieve constipation and other digestive issues
- Assist with better sleep
- Reduce risk of postpartum depression
- Relieve stress
- And prepare the body for the physical demands of labor
- Help the body bounce back quickly from labor and pregnancy
First Trimester
Chinese Medicine strongly advises against anything high impact during the first trimester. Depending on your age, previous fitness level, history of miscarriage, and bodily signs and symptoms most vigorous exercise routines are not recommended in the first trimester. This is a holding time and miscarriage rates are relatively high. We basically tell clients to not do anything that they can’t live with consequences of. And always back off if you experience symptoms like low back pain and/or spotting or bleeding.
Second & Third Trimester
Now you can go for it! Until your body tells you otherwise. Second trimester many women feel great and experience a return of their energy. USe this time to take good care of yourself and then adjust your routine as the weight and fatigue of the third trimester creep in. But as we mentioned before, your workout routine most likely won’t be identical to your pre-pregnancy one. Modifications and changes often need to be made to ensure the health and safety of you and your baby. So what can you do? Most exercises can still be incorporated into your routine.
Cardio
- Can I run? That’s the big question for many pregnant women…especially if they were avid runners prior to pregnancy. The answer is yes. Running can continue to be a safe and effective way to get your exercise in. With that in mind, however, you should not be training for a marathon or striving to beat your mile time. It’s important to scale back on the intensity and let your body tell you when to take it down a notch…yes, even if that means walking. However, walking is a great way to stay in shape if you’re not into running. The treadmill is a great tool as it allows you to control both your speed and incline.
Strength training
- Lifting weights is another activity that you don’t need to stop or avoid doing during pregnancy. Like cardio, it can have many benefits during pregnancy and postpartum. Again, there are limits to ensure safety. In general, it’s not recommended to lift more than 30 lbs. Any more than this can cause blood flow to be directed towards the muscles rather than internal organs, temporarily preventing oxygen and nutrients from getting to the baby.
Classes
If fitness classes are more appealing, there are more than a couple you can participate in during your pregnancy that are offered in the San Francisco area, including prenatal classes. Here are a few we recommend:
- Prenatal yoga-With this class, you don’t have to worry about positions that are dangerous to you or your baby. Stretching and breathing are emphasized and there are numerous benefits to your mind and body including lower back pain relief, improved sleep, and reduced stress and anxiety. If you opt for your regular yoga classes instead, be sure to avoid positions that involve lying on your back, inverted positions, or twisting poses that much significant pressure on your abdomen.
- Pilates-This is another great class for expectant mothers as the exercises are easily modified based on your body and body changes. Pilates is a safe and effective way to strengthen your core and other muscles involved with delivery, making for a more comfortable experience.
- Water Aerobics-This one is going to be the easiest on your body, particularly your joints. Many women choose this class during the third trimester for a number of reasons. Because of the environment, you don’t have to worry about falling and injuring yourself or your baby. Water aerobics is also credited with preventing swollen knees and ankles-a common condition in pregnant women.
Key Takeaways and Tips
1) Listen to your body (nobody knows your body and limits better than you).
2) Always back off at the first signs of back pain or spotting.
3) Talk to your acupuncturist before starting a new routine
4) Choose the right exercises for your body and stick to a routine
5) STAY HYDRATED
6) Get plenty of rest
Also keep in mind that Mama Lounge of San Francisco specializes in massage for expectant mothers. This can help with aches and pains in the muscles and joints as a result of exercise and pregnancy itself.
