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For All You New Mom’s and Mom’s To Be

Updated: Dec 16, 2020

As an expecting mom, you probably are wondering if it is safe to start or to continue exercising, and the answer is yes.

There are numerous benefits to starting or maintaining an active lifestyle throughout your pregnancy including:

  • Reduces backaches, constipation, bloating, and swelling

  • Helps prevent gestational diabetes

  • Increases your energy

  • Improves your mood

  • Improves your posture

  • Promotes muscle tone, strength, and endurance

  • Prevents excessive weight gain

  • Helps you sleep better

  • Improves ability to cope with labor

  • Improves the ability to return to normal routine post-delivery

Exercising at least 30 minutes most days of the week at a moderately vigorous intensity is a good rule of thumb especially low impact and low injury risk forms of exercise including:

  • Walking

  • Swimming

  • Cycling

  • Light resistance training

Avoid high impact and high injury risk forms of exercise including:

  • Downhill snow skiing

  • Jumping and plyometric exercises

  • Contact sports

  • Scuba diving

To improve your tolerance for exercising during pregnancy, follow these guidelines to maintain your own health:

  • Avoid any exercises on your back after the first trimester

  • Begin slowly if you were sedentary prior to pregnancy and gradually increase your time weekly to achieve 30 minutes per day

  • Avoid brisk exercise in hot, humid weather or if you have a fever

  • Wear clothing that will help keep you cool

  • Wear an appropriate, well-fitting bra to help protect your breasts

  • Drink plenty of water and consume daily extra calories as instructed

Stop exercising and contact your health care provider if you have any of these symptoms:

  • Vaginal bleeding or discharge

  • Dizziness or feel faint

  • Increased shortness of breath

  • Chest pain

  • Headache

  • Muscle weakness

  • Calf pain or swelling

  • Uterine contractions

  • Decreased fetal movement

Exercising post-delivery is safe to begin as soon as you feel ready if you had an uncomplicated vaginal delivery. If you had a C-section, extensive vaginal repair or a complicated delivery exercising may be delayed to allow for appropriate healing. Post-delivery exercise will largely focus on cardio exercise aimed at weight loss to achieve pre-pregnancy weight as well as core and postural strengthening to reduce pain associated with carrying baby weight and also to improve your tolerance to the physical demands of being a new mom.



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