Alan Cohen Health Services for Pregnant Women

Many women who become pregnant are extremely fearful when it comes exercise.  There is no need to be.  Studies have shown that exercise can and should be performed during pregnancy. Exercise actually makes for an easier pregnancy and delivery.  Exercise shortens the time spent in labor by about a third, and healthier babies with stronger fetal heart rates are delivered. The postpartum recovery period was also dramatically easier for women who exercise.

That being said there are some guidelines that need to be followed :

Before starting an exercise program make sure you speak with your Doctor first.

Always start slowly and listen to your body.  Research shows that on average your heart rate should not exceed 140 beats per minute.  If your heart is racing, so is your fetus’s.  Purchasing a heart rate monitor would be a smart investment.

During Pregnancy your body releases a hormone called Relaxin,  which makes your muscles and ligaments very elastic.  It is important be careful not to overstretch, or train on uneven surfaces as there will be less stability in your ligaments.

Avoid exercising in hot weather or overheating while exercising.  If you are overheating, then so is your fetus, putting it at risk.

Keep drinking water even if you don’t feel thirsty.

When in doubt, listen to your body.

DO NOT

  • Exercise to exhaustion (If you can’t breath, your fetus can’t breathe)
  • Do not overheat – drink lots of water
  • Avoid hot weather
  • Avoid rocky terrain (Your ligaments aren’t as stable)
  • Do not lie on back during 2nd and 3rd Trimester
  • No step classes or any High impact class

DO

  • Kegels: The pelvic floor supports the bladder, uterus, and intestines. The added weight of the uterus during pregnancy can stretch out that floor, causing either the intestines or bladder to drop down.  Kegels involve contracting and releasing the PC muscles, as if stopping the flow of urination.
  • Squats
  • Frequent breaks
  • Lots of fluid
  • Slow movements when performing an exercise
  • Swimming
  • Cycling