Exercise


Exercise during pregnancy falls into two main categories: maintaining exercise you did pre-pregnancy (possibly with some modification) and adding pregnancy specific exercises that may help with labor:


Maintaining Exercise

  • You do you: Honestly there isn’t good evidence to suggest major risks or benefits to aerobic exercise during pregnancy (apart from possibly being good for baby’s heart); so if you want to keep exercising, go for it (with a few caveats included below), but if you don’t, no worries either. Exercising might lift your mood and help you sleep better, which is worth something, but if you’re feeling horribly nauseous or low energy, just curl up on the couch, zero guilt!

  • Listen to your body: this should be your mantra as you continue your exercise routines -  if it feels good, then keep going! If it feels uncomfortable, slow down, adjust or stop! Don’t push it - give yourself permission to honor the changes that are happening in your body

    • Many resources caution against exercises done while lying on your back - the risk is that the weight of the uterus might restrict blood flow to a large vein, causing dizziness. You would feel if this started happening, so I think it’s fine to try (as long as it’s not for super extended periods of time) and just stop if you feel lightheaded.

    • There is also a lot of fear around certain ab exercises like twists and crunches contributing to diastasis recti (separation of the abs muscles after birth), but no good evidence for this. You could play it safe by sticking to things like planks and bird-dogs, but I wouldn’t worry too much as long as it feels okay. Plus a strong core may help with labor!

  • Stretch and Hydrate: self-explanatory - always important, but be extra diligent now!

  • Normal to feel out of breath more easily: this starts in first trimester because of rising progesterone levels, and continues later in pregnancy as your uterus expands and pushes up against your lungs a bit. Be kind to yourself -  it’s not because you’re “out of shape”.

  • Consider heart rate monitor for high intensity: plenty of women continue intense workouts, Peloton or running throughout pregnancy, but not at full capacity as this could restrict blood flow to baby. Rule of thumb is to stay under 90% of your maximum heart rate - max is typically 220 minus your age, so if you’re 35 that would be 185 bpm, 90% of that is ~166 bpm. 

  • Joints loosen: a hormone called relaxin increases during pregnancy to help the pelvis make room for your baby, but it can also loosen joints throughout the rest of the body, affecting your stability. To avoid injury, be a little more careful and move more slowly during relevant exercises. Moving on the exhale can help stabilize you. 

  • Balance challenges: as your bump grows, you’ll need to constantly recalibrate your balance and certain exercises may become challenging or impossible with your belly getting in the way


Avoid these activities

  • Hot Yoga: raising body temp over 100° for a prolonged period can cause miscarriage or birth defects

  • Scuba Diving: the baby isn’t protected from decompression problems, so risk of deformities

  • Any activity with risk of fall or collision: risk here is that abdominal trauma would cause placental abruption, which is when the placenta separates from the uterine wall before birth. This is serious and likely results in hospital stay or bedrest, but most babies survive. 

    • Activities to avoid include basketball, bicycling, karate, hockey, gymnastics, horseback riding, ice hockey, surfing, skating, skiing/snowboarding, soccer, volleyball

    • Even if you’re a great skier or biker, someone else could crash into you, so not worth the risk; if you did one of these activities before you realized you were pregnant and you didn’t get injured, there is no need to worry!


Adding pregnancy specific exercises

  • Third Trimester: this is the period when you could consider starting to “train” for birth by focusing on pelvic floor, core, squats, etc. Studies suggest this really can help with labor. 

  • Switch to Prenatal Yoga/Strength Training: prenatal focused classes are awesome at any point in pregnancy, but especially towards the latter half. These teachers will have expertise in how to strengthen the relevant muscles - the best prenatal classes aren’t easy/watered down, but are more targeted. If you’re taking the classes in person, it can also be a great way to build a community of other pregnant women. Many teachers also offer couples workshops where your partner will practice physically supporting you during labor.

    • Peloton offers prenatal yoga and strength classes

    • Expecting & Empowered is a popular app with pre and postnatal workout guides 

    • Glow Body is a free prenatal workout program that consists of youtube videos; a little cheesy, but fun/inspiring to see the pregnant teacher with her toddlers playing 

    • SF-Specific recs:

      • My fave SF teacher is Jane Austin - total character, super knowledgeable about pregnancy and birth; challenging and fun classes & partner workshop

      • Folk also offers prenatal classes across its studios in NOPA, Richmond, Sunset and Noe

      • Britt Fohrman also does a great partner workshop; I really liked Kari Marble when I took her infant massage class and I imagine she’s also great at teaching prenatal yoga

      • If pilates is more your thing, try Preggo Pilates

      • The Lotus Method is a popular option for 1:1 training, both pre and postnatally (they also have locations in NY)

  • Prepare to Carry Baby: You can also prepare for motherhood by focusing on strengthening your arms and back for baby-carrying - they get heavy fast! This is also useful if your boobs have become larger, putting more strain on your back, and will be good for maintaining healthy posture if you breastfeed. 

  • Go Swimming: not only is it excellent low impact exercise, once you have a big bump it’ll feel amazing to float and may relieve aches & pains

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Fluoride during Pregnancy and Infancy