Top 5 Reasons Moms Should Exercise During Pregnancy

 

The Happy Mom Book CoverEnjoy this excerpt from THE HAPPY MOM BOOK!

5 top reasons Moms-to-be should exercise consistently during their pregnancies:

For Baby:

  • You are contributing to the neurological, mental, and physical development of your child in utero.
  • Studies have shown that if you exercise during your entire pregnancy, consistently your child’s APGAR scores are higher at both the 1 min. mark, which shows how the baby did during the birthing process and at the 5 min. mark, which shows how baby is coping outside of the womb.
  • Your child is more alert, calmer and leaner, at birth.
  • Minimizes your child’s chances of having a weight problem later in life.
  • May reduce the chances of birth defects.

th-14For Mom:

  • Improves your strength, endurance, fitness level and muscle control for a faster, easier, and less painful labor.
  • Less excess weight gain.
  • Allows faster recovery from pregnancy and labor.
  • Helps you get back into shape easier, faster, and more safely.
  • Relieves tension, stress and possible depression.

 

 

11123547_10153315952951979_1008784618_nWhat are the exercises that Moms-to-be should be doing?

Remember variety is the spice of life. If your doctor has cleared you to exercise, you may do the following

  • Aerobic exercises like walking, running, and swimming are recommended for a duration of twenty to forty-five minutes a day, three to six days a week.
  • Toning exercises like lifting weights, using bands, and tubing for resistance is recommended twenty to sixty minutes a day, two to three days a week.
  • Warming-up and Cooling down are important components of your daily workout routine.
  • Kegels, Kegels, Kegels! Work your Pelvic Floor muscles daily. Think breakfast, lunch and dinner and do 5 sets of 10 Pelvic floor holds, and 5 sets of 10 Pelvic floor pulses each time.
  • Ten to thirty minutes after every workout, and in between exercises when you are lifting weights.

Moji Doyle
Prenatal & Beyond FIT
www.prenatalandbeyondfit.com
561-376-4305

Sources utilized by Moji Doyle:
“Exercising Through Your Pregnancy” by James F. Clapp III, M.D. And “Expecting Fitness”, by Birgitta Gallo for the higher Apgar score.