When you’re preggo, it can seem like everyone has something to say about what you can or can’t, should or shouldn’t do when it comes to exercise during pregnancy. The truth is, exercising while pregnant is not very complicated. Doing physical activities are SO healthy during pregnancy.
Exercising while you’re pregnant is both safe and very beneficial. Most of what we hear about limiting physical activity during pregnancy comes from the Victorian era when women were seen as dainty and fragile. Even in the 1950s, the most widely-approved form of “exercise” for expecting moms was housework!
What Do the Experts Say?
In 1985, The American College of Obstetricians and Gynecologists (ACOG) issued guidelines for exercising during pregnancy for the first time ever. Part of their recommendations included that women should keep their heart rate under 140 beats per minute, and only work out for 15 minutes max. But only a decade later, ACOG already canceled those guidelines altogether. At the start of the new millennium, ACOG declared that “Pregnant women are now encouraged to follow general adult recommendations for PA [physical activity].”
The most recent ACOG Committee Opinion on exercise during pregnancy reemphasizes that exercise carries important health benefits for all women throughout their entire lives. Just a few of these benefits include physical fitness, weight management, mental well-being, and a decreased risk of diabetes. Plus, there are benefits specific to pregnancy, such as fewer issues with varicose veins, incontinence, and heartburn, and a reduced risk of gestational diabetes and hypertension.
ACOG recommends that pregnant women with no complications strive for 150 minutes of moderate-intensity aerobic activity each week (that’s just over 20 minutes every day). Here are some examples of perfect ways to exercise during pregnancy:
- Walking
- Jogging
- Swimming
- Yoga, Pilates, barre, aerobics
- Strength training
Anything I Should Avoid?
There are still some types of activities you need to avoid during your pregnancy, but they’re pretty common-sense. Physical activities and workouts to avoid include:
- Water polo
- Contact sports
- Anything with a big “fall risk” or risk of impact (like surfing, downhill skiing, horseback riding, or ice skating)
- Skydiving
- Scuba diving
- Hot yoga, or any exercise in a super-hot room
There have been no documented risks for exercising during a normal pregnancy, nor are there any documented links between exercise and preterm labor or miscarriage.
That’s well and good, but what if you’re completely exhausted, suffering from morning sickness, or just plain having a crappy day? Don’t be too hard on yourself, and keep in mind that any form of movement (even taking a walk) might actually improve your symptoms.
However, a word of caution if you have any complications such as anemia, placenta previa, ruptured membranes, preeclampsia, suffer from a pre-existing health condition, or have a high-risk pregnancy. Make sure to talk to your doctor about what and how to exercise throughout your pregnancy.
Your Changing Body
Don’t expect your body to work like its non-pregnant self when you work out. That growing belly is real, and you’re waking up in a new body every single day. So, we encourage you to be patient with your body and get to know it.
Your strength, balance, and endurance will be different, and your exercise preferences will change. The biggest tip we have for you is to listen to your body. If something makes you uncomfortable, you don’t have to do it.
If there’s a certain kind of exercise you loved pre-pregnancy and are still loving, stick with it! Also, if you have a gym membership, get your fill of classes now. After you have your baby, you and your body will be on lockdown for a little while as you care for a newborn 24/7.
Adjusting Exercise Moves for Your Pregnant Body
Practically any exercise technique can be adjusted to accommodate the pregnant body. For example, instead of push-ups do wall push-ups; instead of jump squats, just do some stationary squats—transition to lifting less heavy hand weights. Many women have practiced yoga, ran, did CrossFit, and Pilates right up until their delivery day. This isn’t to say you HAVE to, just that you CAN.
Unfortunately, there isn’t a comprehensive resource for modifying fitness types and moves across exercise formats. Some modifications are totally obvious (for example, you’re not going to be lying on your stomach after a certain point in time). If you attend a fitness studio, ask your instructor for help. If at-home exercise is your thing, try searching the Internet for “pregnancy modifications for (fill in the blank with CrossFit, yoga, or whatever type of workout you like). Trust your intuition about your limits.
Should I Switch to a Prenatal Fitness Program?
We’re going to let you in on a big secret: you don’t NEED to start a special prenatal program for exercise. With that said, it can really help to exercise using a specific prenatal fitness program. It will probably be more convenient, and it can also be supportive and empowering.
Today, many gyms and fitness websites are starting to offer prenatal class variations. So if you already know what type of workout you like, keep an eye out for those. Even if your gym or studio doesn’t have designated prenatal classes, you can just ask your instructor what modifications you should make to the regular moves.
You’d think that it should be fairly simple to conceal your first pregnancy during its first few weeks. After all, you won’t have a recognizable baby bump in sight! How could anyone ever guess that there’s a blueberry-sized baby inside, multiplying by 100 cells per minute?
Even though a missed period is one of the most common early pregnancy symptoms, there are many other signs that a positive pregnancy test may be in your future.
Getting ready to have a baby can be a very exciting time. However, coping with pregnancy symptoms and making plans for this massive change to your life can also be overwhelming!
4. Get Enough Sleep
There are so many pregnancy books that are patronizing, fear-inducing, or both. So we decided to put together a list of books that will make you feel more prepared for the arrival of your baby.
One of the most confusing experiences in the world can be having a late period. As a teenager, my periods were completely inconsistent. Instead of showing up every 28 days like I was always told was the norm, my period would waltz in on day 39. This meant that I was always nervous about what may be happening with my body. Could I be facing early pregnancy symptoms of an unplanned pregnancy?
Pregnancy puts your body through a lot. That’s why taking care of your body during this experience is critical. Both your health and your little one’s health will benefit if you take certain key steps.
8 of the Most Ridiculously Rude Comments People Make to Pregnant Women
Today, we’re sharing some of the most ridiculously rude comments we’ve heard of (or experienced firsthand!) Keep reading to see whether you’ve heard any of these obnoxious comments. If so, plenty of women can sympathize!
1. “You look like you’re ready to pop at any time!”
Alternate versions of this rude comment include, “Wow, you’re huge!” or “Are you carrying twins? You’re so big.” Nearly every woman has heard this one in some form or another when she’s expecting. It’s always a bad idea to say stuff like this. Just don’t go there.
2. “You look tired.”
Um, thank you? This comment can really take the pep out of your step. Yes, obviously you’re tired, you’re carrying around and growing another little person for 9+ months. Pretty much every mom we know heard this one. Why people would ever think this is OK to say to anyone, pregnant or not, is beyond us. It’s insulting and doesn’t serve any purpose. But it’s especially offensive to a woman who’s pregnant since she’s probably already feeling rundown and self-conscious, to begin with.
3. “You look like you’re carrying a (boy/girl)!”
Practically since the beginning of time, people have come up with ways to try to figure out whether that bun in the oven is a boy or a girl. There are so many old wives’ tales related to pregnancy. Those gossipy ladies of yesteryear seemed primarily focused on predicting the gender of that baby bump. Either way, it’s hard to tell whether it’s a compliment or not.
4. “Your body will never be the same again.”
Sure, a woman may lose the pregnancy pounds and miraculously avoid getting stretch marks, but her body will always have some reminder of the baby she once carried. But, it’s insulting to say things like this; they seem to dishonor the miracle of pregnancy and childbirth.
5. “You’re brave to be wearing tight-fitting clothes when you’re pregnant!”
We’re not ones to be left speechless very often, but this one did the trick. “I just smiled and then walked away before I embarrassed myself and started sobbing in front of the lady who paid me this sweet, sweet compliment,” says one of our staff writers who experienced this herself. Sensitivity is so crucial around pregnant moms!
6. “Your life will never be the same!”
Yes, we know. Thanks for the tip. We’re sure that some people who say this are just trying to make conversation and mean well. But it has an ominous ring to it, so we suspect others get a thrill out of terrifying expectant women. Plus, it’s pretty much stating the obvious. A little advice: Don’t scare a pregnant woman any more than she already is.
7. “How do you even have the energy to _____?” (fill in the blank)
Just because you’re pregnant doesn’t mean you have to remain motionless for 40 weeks. Some expecting moms actually have energy on occasion to DO things! Real-people things like exercise, go to work, take a walk, go out to dinner, and even travel. Extraordinary!
8. “Rest up now, because you won’t get any sleep once your baby arrives!”
This comment is said so often to pregnant women, that it almost doesn’t need any explanation. Ask most mothers-to-be, and she’ll tell you she’s already accepted that her sleep will be interrupted.
Lines like this seem to be said almost as a scare-tactic. Plus, it’s stating the obvious!
Have you ever had someone say one of these rude comments to you? Or have you experienced a different remark? Please share it with us in the comments!