When and How Should my Exercise Routine Change When Pregnant or Trying to Conceive?
Written by: Charlene Hagner M.Ac., Dipl. O.M., L.Ac.
It is important to move and get your blood circulating. In Chinese Medicine, movement facilitates the qi, and removes stagnation; it’s essential to keep the blood and qi moving for a healthy endometrial lining and pregnancy. It can be as simple as taking a daily walk for 20-30 minutes.
If you are regularly active, and have been staying on an exercise routine, it is safe to continue, but stay away from abdominal strengthening activities after ovulation (around cycle day fourteen) and with a positive pregnancy test. When trying to conceive and during pregnancy, yoga can be relaxing and helpful, but hot yoga can be counterproductive.
After an Embryo Transfer (FET), the reproductive endocrinologist asks the patient to rest the three days following, and keep their heartbeat under 100 beats per minute in the first 10 weeks after transfer. After the first trimester, the woman can return to her normal exercise routine, with the consent of her doctor.
Here are some of the benefits from exercise during pregnancy you may experience according to the American Pregnancy Association:
- Helps reduce backaches, constipation, bloating, and swelling May help prevent, or treat, gestational diabetes.
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
You will probably want to avoid the following type of exercises during pregnancy:
- Activities where falling is more likely
- Exercise that may cause any abdominal trauma, including activities with jarring motions, contact sports or rapid changes in direction.
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion
You may want to include these basic guidelines in planning exercise during pregnancy:
- Be sure to wear loose fitting, comfortable clothes, as well as a good supportive bra.
- Choose well-fitting shoes that are designed for the type of exercise you are doing.
- Exercise on a flat, level surface to prevent injury.
- Eat enough healthy calories to meet the needs of your pregnancy, as well as your exercise program.
- Finish eating at least one hour before exercising
- Drink plenty of water before, during and after your workout.
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
Here are a few resources of trainers that work with women trying to conceive and during pregnancy.
Lindsey B. Cusey, Lindsey@fithappygirl.com - owner/online coach, certified personal trainer, and paleo nutrition specialist. Website- WWW.FITHAPPYGIRL.COM
Mckenzie Smalley, Mckenzie@fithappygirl.com - Personal Trainer, online and At home Training, and paleo nutrition specialist.
Steel Fit, Joe Steel, CPT email@example.com