More and more we are aware of the importance of keeping fit during pregnancy. Maintaining a healthy exercise routine during those 9 months can highly improve the quality of the pregnancy itself, help the labor time, and definitely help returning back in shape much faster.
Keeping active will stimulate endorphins – the good mood hormones which will help very much during those tough months.
Women who exercise regularly have better chances not to gain excessive weight during pregnancy, have better chances for a natural delivery and definitely much faster recovery time after delivery.
Obviously yes to exercise but with a series of safety considerations.
Women have been moving and doing labor work while pregnant for centuries, so there is no reason not to continue the regular activities.
Healthy guidelines for safe exercises
- During the first trimester there is nothing to be avoided, the changes in the body are minimal and nothing needed to be avoided unless the morning sicknesses makes it too hard
- Starting the second trimester high intensity and high impact should progressively be reduced till no more in the third trimester
- No more lying on the back
- No more twisting of the spine
- As the delivery approaches physical work should be reduce to simple exercise routine focused on mobility and stretches.
- Listen to your body. If you feel there is something wrong, then it probably is. You shouldn’t force your body during pregnancy at all.
- Ideally better to exercise under the guidance of a prenatal specialist to ensure safety and good movements.
Guidelines for post-delivery exercises
- Wait 6 to 8 weeks after a natural delivery and 8 to 10 weeks after a C-section (walking can be resumed immediately with no strain)
- Start exercises that focus on the rehabilitation of the pelvic floor and spinal alignment like Pilates
- -High impact (jumps) should be postponed for at least a couple of months to give time to the internal organs to re-adjust back in the original positions.
- Listen to your body. There should be no pain during exercises.