Adjusting Exercises for Pregnancy

For the most part, you can continue your pre-pregnancy workouts during a healthy pregnancy. Here are a few adjustments you may find more comfortable and safe as your pregnancy progresses.

Stretching and Flexibility

As your center of gravity slowly changes, you may find it more comfortable to perform exercises that allow you to sit or require less balance.

Later in pregnancy your body will prepare for labor by relaxing all your joints, seemingly increasing your flexibility. Be careful not to over-stretch and change positions slowly to avoid injuring your now loose joints.

Avoid exercising in the supine (lying on back) position after the first month.

Cardiovascular

You will find yourself feeling "out of breath" sooner due to your body's increased demand for oxygen. Try to maintain an intensity that lets you talk while you exercise. If you do become out of breath, decrease your intensity or stop the activity until you feel comfortable breathing again.

In addition to having a new center of gravity, you have looser joints in pregnancy. Avoid fast jerky moments that increase your risk for falls or injury.

Some activities that include balance, such as biking and skiing, may no longer be appropriate as your balance changes. However you can still keep your body in shape using equipment such as a stationary bike or elliptical machine.

Strength

As your body grows, you may find it more comfortable to change to more supported positions to work muscles. This can help you maintain your balance and prevent falls.

Your body may tire sooner. If so, you have the option of doing fewer repetitions or decreasing the weight to maintain your repetitions. Be sure to use an amount of weight that allows you to perform the exercises in proper form.

Pay extra attention to the muscles of your torso, which are under increased strain during pregnancy. Work in ways to keep them strong without adding excessive pressure to the area.

Adjust positions for exercises you normally perform while lying on your back as this position decreases blood flow and oxygen for you and the baby.

Add pelvic floor contractions to your routine to strengthen this muscle which will be under increased stress throughout pregnancy.

You May Also Be Interested In: The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor.

© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally

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