Guest Post: Exercise and Pregnancy by Laury from The Fitness Dish

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Hey Bloggies! My name is Laury, and I blog over at The Fitness Dish!  Erin asked me to write a post for The Healthy Apron while she was away, and I gladly accepted the honor!

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I have been a personal trainer for almost 8 years now. Although I spend a lot of time learning about the cutting edge research in human movement and the latest exercises, my focus and studies have always leaned towards the nutrition end of the industry. I believe in a NO one size fits all approach, that we all have different needs at different times in our lives!

I recently had a VERY big change in my life, my husband and I found out that I was pregnant (for the first time)! It has been only four months, but an incredible journey thus far. In my daily life I am pretty conscious about what I put into my body; healthy whole grains, loads of colorful vegetables, fruits, and of course most importantly, chocolate

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When I found out I was pregnant , it became even more clear how important it is to treat your body with kindness and love, putting the best things that nature placed on this earth into your belly. I vowed never to be one of those women that had the mentality of “screw it, I am pregnant, I am going to eat what I want and skip the gym.” It is even MORE important how you treat your body, what you put into it, and keeping active than ever before! You are not “eating for two,” you are eating for one, plus that little peanut inside your womb. There’s a big difference. Physical activity is good! Regular exercise is one of the best things you can do for you and your baby! If you are worried about getting that baby weight off postpartum, exercising throughout your pregnancy will give you the best chance of doing so quickly!

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A lot of women worry about continuing their exercise routine once they become pregnant, especially first-timers like myself. I slowed down a lot in the first few weeks before my doctors appointment because I was so afraid of miscarriage. Once I met with my doctor, he was extremely laid back and assured me I could keep doing what I have been doing. He knows I am a trainer and pretty fit, so he told me to “use my head,” that I seem like a smart girl, and the best thing I could be doing is exercise regularly. In other words: listen to my body. So that is exactly what I have been doing!

It’s amazing how recommendations for pregnant women have evolved over time:

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• In the 1950′s, 60′s and 70′s, it was recommended to gain no more than 10-15 pounds throughout your entire pregnancy! They also believed that alcohol consumption and cigarette smoking were safe–you were advised not to over exercise (no more than a one mile walk, broken up into several short bouts).
• In 1985, the weight recommendations increased to 25 pounds, “most aerobic exercise was considered safe,” keeping your heart rate below 140 beats per minute. Alcohol consumption was “not recommended” and a warning was also put out about tobacco smoke and the “potential” cause of low birth weight and other birth defects.
• In 1994, it was recommended to get doctors clearance for physical activity and those with uncomplicated pregnancies could exercise using the same safety recommendations as non-pregnant women. Doctors strongly advised against alcohol and tobacco consumption.

Current Recommendations for Pregnant Women (ACOG):

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• Alcohol and Tobacco consumption are strictly forbidden
• Weight gain varies person to person. Recommendations are based on pre-pregnancy weight
• There is no evidence to support that women should keep their heart rate below a certain number.
• Exercise for healthy pregnant women, who were fit before getting pregnant, and with normal pregnancies is now highly recommended. Exercise should be regular, weight bearing, and strenuous! Women prone to miscarriage and especially those in their first trimester should talk to their doctor about exercise recommendations.
• Avoid exercises lying in a supine (on your back) position after the first trimester.
• Be aware of your oxygen intake. I like to use the RPE scale (rate of perceived exertion) or “the talk test;” if I am breathing too heavy and cannot carry on a conversation, I need to slow it down!
• Stay hydrated! It’s very important not to raise your core temperature too high. Keep drinking cool fluids (water is best) before, during, and after your exercise.
• Exercise to fatigue…NOT exhaustion. Understand the difference!

The benefits of exercising during pregnancy for mommy and baby are endless; from lowered bouts of nausea, fatigue, increased energy, less weight gain (keeping you at a healthy pregnancy weight), shorter labor, and quicker recovery times! It also helps with those not so fun issues during pregnancy, such as constipation. More benefits? Your baby has less undue signs of stress and your risk for C-section and other complications go down.  Studies have shown that women who eat healthy and exercise during their pregnancy have leaner babies and leaner babies have less of a risk to become obese adults!

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Always check with your doctor to make sure your exercise routine is safe and healthy for your individual pregnancy. My philosophy of no one size fits all diet or workout goes for everyone….pregnant ladies included

Thanks for taking the time to read my guest post!

xxoo

-Laury

The Fitness Dish

QUESTION: Did you exercise throughout pregnancy? If so, which exercises worked best for you? If not, why not?

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