MS, RD, LDN, CSSD, CBS
Rachel holds a Master’s in Nutrition Communication from Tufts University and is also a Board Certified Specialist in Sports Dietetics. She works as a nutrition and wellness coach with focuses on infant and maternal nutrition, and mindful eating.
During pregnancy, your body goes through significant changes. As your breasts and uterus enlarge, the weight in front of your body pulls your shoulders forward. To adjust for changes in your center of gravity, the lower back curves more deeply inward to keep you balanced.
prenatal nutrition isn't easy. We can help.
Adding to all these shifts, pregnancy hormones cause the joints to loosen up due to the stretching of ligaments. These musculo-skeletal changes can lead to strain, injury and discomfort.
Fortunately, daily exercise can help reduce the discomfort of some of these physical changes and offers many health benefits. Stretching and strengthening exercises may help alleviate discomfort and for many people, exercise helps to decrease fatigue, increase muscular and cardiovascular strength and stamina, relieve stress and anxiety, improve mood and energy levels, support better focus and improve sleep. Regular exercise can also help maintain or achieve a healthier weight.
The American College of Obstetricians and Gynecologists recommends a minimum of 30 minutes of exercise a day during pregnancy as long as your healthcare provider gives you the green light to be active. If you have limitations, ask your healthcare provider what you can safely do.
Stop exercising and call your healthcare provider if you have any of these symptoms:
On your own or in a group, opt for whatever is most engaging for you
Prenatal versions of yoga and Pilates classes modify exercises and positions for pregnant participants. If you enjoy working out in a group setting, these classes may be a great fit. If you prefer to do yoga or Pilates alone, you might consider taking a private class, or renting a DVD or trying an online class and exercising at home. Check out your local library or “on demand” cable for free rentals of these types of videos.
Choose from a variety of exercises that are generally safe for pregnancy
Here are some ways you can get the recommended amount of exercise:
If you are having back pain, you might want to try these exercises
Make strengthening your pelvic floor part of your daily exercise routine
Practice 30 perineal muscle squeezes per day. Try 10 squeezes three times per day, half of them at a rhythmic pulse and the other half with a longer squeeze and release. In other words, do 5 faster squeezes and 5 slower ones during each session. See Everything I need to know about pelvic floor exercises for more details.
Find creative ways to remind yourself to exercise your pelvic floor muscles – perhaps commit to doing your 10 squeezes with each meal or at certain landmarks during your commute to work and back.
One of the great things about Kegels is that you can do them discreetly, including in public or at work, so if it is easier for you to do 10 of them at spontaneous moments then go for it! Doing these exercises in small increments throughout the day may be more effective than just one long session and, for those who find the process overwhelming initially, more doable. For additional benefit, when you can, perform your pelvic floor exercises in a variety of positions such as on hands and knees, sitting in butterfly pose, standing, or lying on your side.
“Exercise During Pregnancy” American College of Obstetricians and Gynecologists. Date accessed 18 July 2018.
Wellness
When and why bedrest is...
Considerations for finding a suitable...
Acknowledge and plan for the...
Warm-ups and cool-downs are essential...
Constipation during pregnancy and...
Both you and your baby have very...
Eat a wide range of foods to help...
Why mindful eating is a useful tool...
Stock healthy staples so you always...
Learn what encapsulating your...
The core is made up of several...
Adequate hydration means frequent...