WORK that BabyBump ;)

So I feel like I know 8,079 people who are either expecting or are hoping to see a little plus sign VERY soon :)  And I also feel like I harp on exercise during pregnancy all the time, but I have studied about it AND learned from experience... Exercising during pregnancy is SO super-important my friends!!  If you are either pregnant or hoping/trying to be, and you're not working out...change that asap!  Check out our previous posts on PRENATAL EXERCISE to educate yourself.  If you feel uncomfortable starting to workout, invest in some help!  A certified trainer can get you started with a plan that is right for YOU (and your baby!)

-Peace. Health. RoxyB!!

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Workout Warning Signs: When to See Your OB!!

Although exercise is encouraged during pregnancy, remember that it is possible to overdo it.  Remember to ALWAYS consult your OB before beginning a workout regimen during your pregnancy.  Once you've begun exercising, here are a handful of warning signs to be on the lookout for: 

• Chest pain
• Abdominal pain, pelvic pain or persistent contractions
• Develop a severe or prolonged headache
• Notice an absence or decrease in fetal movement
• Feel faint, dizzy, nauseous or light-headed
• Become cold or clammy
• Have vaginal bleeding
• Notice an irregular or rapid heartbeat
• Have sudden swelling in your ankles, hands or face or calf pain
• Cannot catch your breath
• Have prolonged muscle weakness

Good luck pregos!  Click here for more info on exercise during pregnancy!imagevia

 --Peace.Health.RoxyB!!

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Safe Exercises for Expecting Moms

Now we've covered why you should exercise during pregnancy and which moves to avoid.  Below are some suggested exercises that are both beneficial and safe!  Remember, always get clearance from your doctor before starting a new routine!

• brisk walking should be able to talk but not sing
• swimming easy on your joints and your growing bump!
• stationary cycling low to medium intensity
• low-impact aerobics
• knee push ups
• light upper body weight-lifting low to medium intensity, avoid lifting overhead
• halfsie wall squats
• halfsie lunges
• prenatal pilates 
• COOL DOWN!  It's extra important during pregnancy to relax and stretch lightly after exercise.

BONUS TIPS

*Contact your local gym to ask about special classes offered for pregnant women

 *Many hospitals offer prenatal workout classes such as prenatal aerobics and prenatal pilates

 *Search your community for BabyBootcamps, as they are a growing trend!

 *ALWAYS be sure that your fitness instructor is certified!!imagevia

--Peace.Health.RoxyB!!

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What to Avoid in the Gym During Pregnancy

So now we've established that not only is it SAFE to workout while pregnant, but it makes for a HEALTHIER pregnancy!  While the gym is a great place for a pregnant mama to spend some time each day, there are some super important things to avoid to keep you and your baby safe!

1. Avoid anything that causes labored breathing to the point of exhaustion. Because your developing fetus requires SO much oxygen, your oxygen demand increases during pregnancy.  Be sure your breathing stays regular while working out!  Never hold your breath! You should be able to talk while exercising.
2. Avoid any abdominal trauma. Activities that involve jumping, bouncing, abrupt change in direction, or any jarring motion are not recommended. This includes contact sports, full situps, and leg raises
3. Avoid exercising while laying on back after 1st trimester. This could cause compression of the umbilical cord which is your baby's source of nutrition!
4. Avoid lifting heavy weight above head. Because of the loosened ligaments your back is at higher risk for injury! Also, the abdominal muscles normally used to support your back are progressively weakened throughout your pregnancy!
5. Avoid uneven surfaces and changing elevations Your center of gravity continually changes as your pregnancy progresses making balance more difficult! 
6. Avoid deep knee bends & do not bounce while stretching. Hormones produced during pregnancy cause your ligaments to loosen, increasing your risk of injury!
7. Avoid overheating.  An elevated body temperature can be dangerous for the fetus.  Talk to your doctor about healthy recommendations.

Remember to follow these guidelines and you will greatly reduce your risk of injury while exercising during pregnancy! imagevia

 --Peace.Health.RoxyB!!

SOURCES: WebMD   American College of Obstetrics & Gynecology,  ACE

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Exercise During Pregnancy

*Key Fact* 

The American College of Obstetrics and Gynecology recommends at least 30 minutes of moderate exercise each day during pregnancy (unless otherwise ordered by your doctor!)

Exercise plays an important role in keeping you healthy during a pregnancy!  Maintaining a regular exercise routine during your pregnancy not only helps you feel your best, but it can lower your risk of gestational diabetes, pre-term labor, bloating, swelling, constipation, and lower back pain! Even better...it can ease your labor experience!

If you exercised regulary before becoming pregnant, keep it up!! ...but drop the intensity level.  High-impact exercises [such as plyometrics and sprints] are not recommended for pregnancy, but resistance training is perfectly acceptable AND recommended!

If you DIDN'T exercise before getting preggie, don't worry!  It's safe to start now!  Just start slow and don't overdo it.  Walking is considered a safe exercise to start new after becoming pregnant. image via

Where to Start:

1. GET YOUR DOCTOR'S PERMISSION before beginning an exercise program!
2. Get comfortable, supportive shoes to workout in.  
3. Always workout on flat surface to prevent injury.  Sense of balance decreases during pregnancy.
4. Always warm up for 5 minutes, and cool down for the same. 
5. Drink water before, during, & after your workouts!
6. When moving from a seated to a standing position, move slowly!
7. Keep up with your caloric intake so that you are getting enough to support yourself, your baby, AND your workout.  This is not the time to cut calories! 

 Check below for more specific info & tips for exercise during pregnancy! 

 What to Avoid in the Gym During Pregnancy

 Safe Exercises For Expecting Moms

 Workout Warning Signs: When to see Your OB!

--Peace.Health.RoxyB!!

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