Exercise and Pregnancy – What to Expect, What to Do

(CARLSBAD, CA) - So, you’ve just found out you’re pregnant! Everything in your life is about to change, says Judi Sheppard Missett, founder of Jazzercise, including your exercise program. But,not to worry. To quote a cliché, we’ve come a long way, baby, especially when it comes to staying active and fit throughout pregnancy.

Thankfully, past recommendations for women to avoid vigorous activity during pregnancy have done an about face, with the American College of Obstetrics and Gynecology (ACOG) approving continued exercise for women who were active before conception. (If you were sedentary prior to conception, consult with your doctor before beginning an exercise routine.)

But you will experience changes with each trimester that impact your workout routine.

What to Expect

Trimester 1: Fatigue, nausea and dizziness are likely to be the biggest obstacles to exercise during your first 12 weeks of pregnancy. When these problems arise, many women find that they can move their workouts to another time of day or decrease the intensity and duration of their exercise sessions and continue without a problem.

Trimester 2: While your energy returns by leaps and bounds, your center of gravity begins to shift during trimester two as the baby grows and you begin to gain weight. Many women experience lower back pain during this time as well, so you may want to incorporate some back stretches and strengthening exercises into your fitness program. I advise seeking out a personal trainer who has experience working with pregnant women. She can demonstrate exercises and exercise modifications that work well for your changing body.

Trimester 3: Fatigue and dizziness return during the final weeks of pregnancy as your blood reaches 150 percent of its pre-pregnancy volume. Now is the time to listen to your body and keep the intensity and duration of your workouts moderate.

What to do

• As I just mentioned, keep the intensity of your cardio workouts moderate throughout your pregnancy. Don’t get out of breath to the point that you can’t carry on a conversation during exercise. Never exercise to exhaustion! Keep in mind that as your blood volume increases during pregnancy your level of perceived exertion is a better measure of intensity than your heart rate, so pay attention to how you feel.

• Lighten your load and increase repetitions during resistance training (the ACOG recommends one set of 12 to 15 reps), and be sure to breathe – exhaling as you lift and inhaling as you return to the starting position. Never hold your breath throughout a lift.

• Add relaxation exercises such as yoga and stretching to your regimen. In addition to relieving daily tension, you can hone these skills for when you are in labor.

• Avoid lying flat on your back for extended periods after the first trimester. The weight of your uterus can press on arteries and restrict blood flow to the fetus.

• Don’t exercise when it is extremely hot or humid to avoid dangerous increases in your body temperature.

• If you’re completely new to exercise and have your doctor’s approval, try beginning with a walking program, a pre-natal yoga class or a water aerobics class. Look for instructors who are certified and have experience working with pregnant women. Your goal should be 30 minutes of moderate activity every day.

• Always stop exercising and contact your obstetrician if you experience vaginal bleeding, dizziness or faintness, extreme shortness of breath, contractions or abdominal pain.

Stability balls are an excellent tool for moms-to-be.  Not only do they strengthen your stabilization muscles and improve balance, but they also allow you to workout without descending all the way to the floor.  This can make exercising more comfortable and allow you to perform exercises while avoiding a supine position (lying flat on your back) for prolonged periods of time.  Try the following oblique curl exercise to get started.

Sit on an exercise ball and slowly walk forward, rolling your hips forward and down until the ball is supporting your back from your shoulder blades to your tailbone.  Place your feet firmly on the floor about shoulder width apart.  Bring your hands behind your head, keeping your elbows wide.  Exhale and lift your shoulders, turning toward the right. Pause briefly, inhale, and lower to the beginning position. Exhale and repeat the movements, curling to the other side.  Continue alternating sides for 10 to 20 repetitions on each side.  Be sure to sit up and rest if you feel any discomfort.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com