Real Life: The Truth about Pregnancy and Exercise

Should you exercise during pregnancy? Yes.  

Should you consult with your physician first? Of course!

But that is not what the real issue is...

The real issue while pregnant is inactivity, which contributes to excess weight gain, high blood pressure, aches and pains, and a higher risk for Cesarean section and gestational diabetes
Did you know that 70 percent to 80 percent of women with gestational diabetes develop type II diabetes later in life, research shows, and their babies are themselves more likely to become overweight and develop diabetes?
If your doctor clears you and you have no prenatal medical complications, then you can definitely walk 30 minutes to 60 minutes a day; you can break up the time into shorter sessions if you like.
There are a lot of myths about exercise and pregnancy: one of those being that it is unsafe to run. The reality is you can’t “shake your baby loose”; she or he is plenty safe swimming around in amniotic fluid while you jog at the park. “As long as there are no changes in your joints and ligaments, you can continue running,” most research and studies suggest.
Usually most running enthusiasts are forced by discomfort to switch to lower-impact activities such as walking, water workouts or the elliptical trainer.

Can you work your abs? 
Doing crunches (or other exercises) on your back is a no-no after the first trimester: Your growing uterus can compress the vena cava, the major vessel that returns blood to your heart, potentially reducing blood flow and making you feel dizzy or nauseated. There are plenty of ways to work your entire core while standing or kneeling.

One exercise that can be performed while standing is exhaling and then drawing in the navel toward the spine “as if you are trying to button up pants that are too tight in the waist,”

So even in pregnancy you can still train. Do your research and keep moving. During labor you will be glad you conditioned your body for the strength and endurance it takes to birth a child.

Eat Clean and Train Hard!
Ewanda R. Thompson, Fit 4 You, LLC, M.S. Exercise Science Health Promotion, ISSA CPT, Speed & Explosion Specialist,  Advanced Exercise and Nutrition Certified,,

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