The American College of Obstetricians and Gynecologists (ACOG) recommends exercise during pregnancy most if not all days of the week. They also recommend 30 minutes or more of exercise on these days. While many women feel tired or nauseous, especially in the first few months, exercise can help aleve nausea and help women with their energy levels throughout the day. I often hear from women who are in their second or third pregnancy “I felt so tired and sick in my first pregnancy, I didn’t workout and by the time I felt better I was out of the practice so never went back. This pregnancy I have have made myself workout, even when I don’t feel like it and I feel so much better. I wish I would have done this the first time!” While each woman needs to listen to her own body and only do what she is comfortable with many can have great benefits and relief from exercise. Exercising during your pregnancy can help with nausea and energy levels, it also helps with water retention, sleeping, joint pain, comfort, diabetes (gestational or otherwise) and swelling, it also often helps with women’s moods and outlook.

While there are a great deal of benefits to exercise during pregnancy many women are concerned with safety, understandably. ACOG guidelines recommend that women can maintain their prepregnancy activity and exercise program. Modifications will be needed for moms throughout pregnancy and certain activities will have to be eliminated. Activities that moms should participate in should not have a threat of falling such as horseback riding and skiing. Also, pregnant women want to avoid laying on their backs after the 1st trimester and be careful about balance and high impact exercises. Some signs pregnant women should be aware of and stop exercising immediatly should they occur are dizziness, headache, pain, vaginal bleeding or leaking of fluid, or uterine contractions that increase after rest. The American College of Sports Medicine (ACSM) states that “No consistent differences have been reported between exercisers and non exercisers in terms of rate of spontaneous rupture, incidence of preterm labor, fetal distress or birth abnormalities.”

It is very important for pregnant women to feel comfortable and safe should they choose to workout, choosing an instructor who can help you gain strength and comfort during your pregnancy is just as important as choosing an instructor who can keep you safe and healthy. We are very committed here at Belly Bliss to help women gain the benefits of exercise, enjoy the process and help find comfort in their changing body while keeping them safe.

I feel this is an important time to keep your body strong and adjusting exercises as your frame and structure changes can be very beneficial. Personal Training is also great for one on one or small group sessions. All of our classes should be taught by trained professionals who have experience and education in working with pre and post natal women.