Baby Steps: exercise during pregnancy

The physical demands placed on a women's body while she is pregnant, during childbirth, and post pregnancy can be challenging. Some examples include:

• Carrying the weight of the baby during pregnancy.

• Having the stamina and strength to adapt and adjust your body as you progress through each trimester.

• Dealing with everyday demands of motherhood such as driving, cleaning, caring for other children, grocery shopping, and cooking.


Benefits of strength training:

• Promotes muscle tone.

• Reduced constipation, bloating, & swelling during pregnancy.

• Improved sleeping patterns.

• Toning & strengthening the abdominal muscles since they have been extremely stretched and weakened after childbirth.

• Increased energy and strength to handle the physical and mental demands of pregnancy & motherhood (e.g. stress, frustration, carrying your baby, stroller, and car seat).

• Re-establishing and improving one’s body alignment, stability, and balance.

• Reduced back pain during and after pregnancy


Recommended exercises:

• Kegel exercises: help strengthen the pelvic floor muscles which are used during delivery.

• Swimming: is considered one of the safest exercises for pregnant women. The resistance of the water helps keep your body toned without any stress on your joints.

• Walking: is also considered a safe exercise during pregnancy. Unlike running walking doesn't stress the joints as much.

• Yoga: is a great way to stay toned and relieve some of the added stress during pregnancy. Avoid laying flat on your back for extended periods of time. Most yoga centers provide special classes for pregnant women.

Exercises to avoid:

• Running: if you were not a runner before pregnancy this is not the time to start running.

• Skiing: high risk of falling.

• Horseback riding: should be avoided as the body is jerked while riding.

There are many benefits to exercise during pregnancy. Please consult with your physician before you start any form of exercise during pregnancy.