Congratulations! You're having a baby! If you are healthy and your pregnancy is normal, it is safe for you to introduce most types of fitness to your daily routine. Physical activity does not increase the risk of preterm labor, miscarriage or a low birth weight. It is always important to get the green light from your obstetrician or your other care provider before starting any sort of prenatal fitness. At that point an exercise routine can be tailored to your needs based on the level of activity you had prior to pregnancy.
Women with the following conditions should either maintain a low impact routine or not exercise during pregnancy:
Being pregnant with multiples with risk factors
Placenta prevue after 26 weeks
Ruptures membranes (your water has broken) during this pregnancy
Preeclampsia-pregnancy induced high blood pressure (I do offer a meditation and breathing routine for this)
Benefits for pregnancy fitness:
Helps you lose the baby weight after your baby is born
Promotes healthy weight gain during pregnancy
May decrease your risk of Gestational Diabetes, Preeclampsia and Cesarean delivery
Reduces back pain
How much exercise can I do? The Centers for Disease Control and Prevention recommend that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing. *Source: The American College of Obstetricians and Gynecologists
Congratulations! You have a new baby! With new baby that means less sleep and your body has been put to the test. So how can Postpartum fitness benefit you? Society tells us that we have to jump right back in and get back to our pre-pregnancy weight and exercise harder than even before. Stars show off there flat abs and look like they get ten hours of sleep. All this media makes one think, I have got to get to the gym.
During this time though, your body is vulnerable to certain risks, like pelvic floor issues (sneeze and pee), Uterine Prolapse and Diastasis Recti (a gap in the abdominal wall) caused by changes during pregnancy. When it comes to your postpartum fitness window it's important to prioritize your time of healing. Core and postural strengthening along with nutrition are pivotal parts of long term success. know your body, respect the healing process and remember that you just had a baby!
Benefits of Postpartum Fitness
Can be useful in preventing postpartum mood disorders such as postpartum depression
Promotes better sleep
Strengthen and tone abdominal muscles
When can I start an excersise routine? If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean delivery or other complications, ask your health care provider when it is safe to begin exercising again.
Amy is such a compassionate caregiver. She has been a dear friend and knowledgeable resource when I have my newborns at home. She will benefit any mother who wants extra care and love when she has a newborn at home." Jill in Shelby Township.