Balancing your Pregnancy: Keeping your workouts safe while your body is changing

 

 

While exercising during pregnancy is recommended, it is important to make sure you are staying safe while doing so. Bear in mind all of the changes your body will be going through as you exercise. The same things you were doing before may become increasingly challenging or harmful due to these changes.  You will want to stick with a program you have been following pre-pregnancy or start a program that encourages a light to moderate intensity.

 

Concern #1: Balance

 

Balance may be affected by changes in posture, making pregnant women lose balance and increase their risk of falling. As weight is gained and gets redistributed, their whole center of gravity shifts.  And since the body may have no prior experience of its evolving center point, it is less coordinated at righting itself as necessary.

 

Concern #2: Joint Laxity

 

Another change during pregnancy is the laxity of ligaments caused by increased of levels of estrogen and relaxin. The loosening of the joints could make pregnant women be predisposed to sprains and strains specifically in the ankles, knees and wrists.

 

What can you do about it? 

 

The following tips can help keep you safe while you workout:

 

  • Incorporate balance exercises into your routine. One example is a balancing table. In the crawl position on hands and knees, extend one leg out while both hands remain on the mat. Switch sides. If you are feeling strong, attempt to extend one leg out as well as the opposite arm. Hold for 3 seconds and switch. Repeat 20 times total.

 

  • Try working out on a flat surface, like walking around a track or on a treadmill. If you were running before pregnancy, you can continue with your doctor’s go ahead. Just remember that running can be hard on the knees even when not pregnant and flat pavement might be a little more forgiving on the joints.

 

  • Wear shoes that give plenty of support, especially around the ankles.

 

  • If you exercise outside, try to do so before it gets too dark. Because your center of gravity has changed, it is easier to stumble and fall and much harder to navigate the elements such as snow and ice. If you do fall, try to fall on your side or on your hands and knees.

 

  • Activities that can increase risk of falling should be avoided such as horseback riding and mountain climbing.

 

Having a trained instructor to make sure you are performing an exercise correctly can help reduce your chance of injury.  If you would like to have a fitness professional help you during your pregnancy, get in touch with us!

 

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References:

 

  1. “Exercise During Pregnancy”. Accessed on 5 March 2015. The American Congress of Obstetricians and Gynecologists. http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy
  2. “Balance During Pregnancy”. Accessed on 11 March 2015. Be-Fit Mom. http://www.befitmom.com/balance.html

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
Brent
Brent
Brent