exercise during pregnancy

Written by: Melanie Talastas-Soriano  BA-Kin, CAT(C), ISSA-CPT 
​                  Athletic Therapist, Personal Trainer 
 
There were many requests on the article I wrote years back regarding exercise during pregnancy. Clients have found this article helpful and since there are ladies expecting this year, I thought I would encourage them to try to do as much exercise as their body allows. Most importantly for the moms-to-be to understand how important kegel exercises are during and after pregnancy.  

The focus in this article are the benefits of exercises during pregnancy. Light exercises will help with healthier delivery, important to your health and your baby’s health and to maintain your strength and flexibility during your pregnancy. 
If you have not added fitness into your daily routine, it is never too late to start. Be sure that you have consult your doctor in case there are contraindications to you exercising.  

Here are the list of benefits of exercise in pregnant woman: 

• Increase stamina 
• Little exercise can go a long way specially giving yourself a boost 
• Sleep is better when you exercise and waking up feeling rested 

• Exercise help prevent gestational diabetes which is common to developing during pregnancy 
• Mood improve: cause your brain to release endorphins (the feel good chemical improving your mood and decreasing stress and anxiety) 
• Your back will be protected even though your abs are not targeted, exercise can relieve back pain and pressure 
• Exercise help with increasing pain tolerance therefore, it will help with labor and delivery 
• Postpartum recovery is easier if you stay fit during pregnancy and you will recovery physically after giving birth 

These health benefits are helpful for those who wants to start or maintain their fitness level. No pressure and most importantly, listen to your body. If an activity is uncomfortable, discontinue performing that specific activity. If you’re feeling tired, sleep. Remember, every pregnancy is different so be sure not to try vigorous activities and have a feel of the exercise you will be performing. 

Another important exercise that I use for my clients with low back pain and also recommended for pregnant woman is Kegel Exercise. You should have heard of the kegel exercise at some point in your life. However, if you haven’t, now you will have more information about how important it is and to perform kegel exercise correctly.  

What is kegel exercise? 
Kegel exercise is strengthening your pelvic floor muscles. These muscles control your urine flow and help hold your pelvic organs in place. Kegel exercise is recommended for every woman who strive for healthy living. 

Benefits of kegel exercise: 

• Strengthen and restore pelvic floor muscles tone 
• Increase blood flow to nerve supply to pelvic region 

• Prevention and treatment of urinary stress incontinence 
• Recover from physical stress of childbirth 
• Avoid incontinence later in life or experiencing stress 
• Going through menopause 

How to perform Kegel exercise? 

• Lying down or sitting or standing, find the muscle that hold your pee 
• Contract the muscles that stops your pee for 10 seconds repeat 3 more times 
• Complete 3 sets of 10 second hold, 3-4 times a day 
• Avoid sucking in your stomach, contracting your thighs and holding your breath 
• Be sure not to kegel during urination, it will hurt your bladder 

​Here are examples of kegel exercise incorporating exercise ball and other exercises: 
Bridge exercise with kegel: 3 sets of 10 seconds hold. 

Sitting on exercise ball 3 sets of 10 seconds hold 
Sitting for 5-10 minutes with mini bounce or side to side hip movements 

Ball under the calves to help relieve low back stress while lying flat 
Contract pelvic floor muscles 10 seconds and repeat 3-5 times  

I hope that this helps you during your pregnancy. Just remember before you perform any type of physical activities, consult your doctor first. Unless of course fitness is part of your daily routine, continue on as normal bringing down the intensity.