You likely have lots of questions regarding the do’s and don’ts of exercising during your unplanned pregnancy. What you can do, how much and when. Adoption Choices of Colorado is here to give you the inside scoop on all things pregnancy and exercise-related!
But whether you have current exercise habits or not, your routine and the rest of your body will begin to change with your pregnancy.
The following is meant for information purposes only. None of this should be taken as a diagnosis or medical recommendation. Please consult your primary healthcare provider for details regarding your specific circumstances.
Exercising during Your Unplanned Pregnancy
Regular exercise has many benefits; however, it’s important to know the boundaries and what is considered healthy when you are experiencing an unplanned pregnancy. A good rule of thumb is that, if you already have an established exercise routine, continue to remain active. Over time, though, you’ll need to lessen the intensity. This way, you won’t overdo it later on in your pregnancy journey. Listen carefully to any and all instructions and concerns your doctor has when it comes to restrictions and limitations. If your doctor doesn’t okay a certain type of exercise, it’s better to avoid that until he or she thinks it’s safe.
Most days, you should be able to exercise for 30 minutes without complications. Just be sure that you begin with easy to moderate routines and build gradually. You don’t want to do too much too quickly or you could risk hurting yourself and causing injury to the baby.
Types of Approved Exercises for Pregnancy
Here are some suggestions as to what you can be doing for exercise:
- Walking
- Swimming
- Cycling (indoor or outdoor)
- Jogging
- Muscle strengthening exercises – pelvic floor exercises, light weights, band work
- Yoga
- Pilates
- Other aerobics exercises – water aerobics, dancing, anything low impact
- Other pregnancy classes
However, whatever activities you choose to do, make sure you are eating and drinking enough food and water. Always listen to your body. If it’s tired, rest. If you feel you can do more, do more. But don’t overdo it. Take any questions or concerns you have to your doctor, especially if you experience any discomfort exercising during your unplanned pregnancy.
Breathing Techniques
Another type of exercise that is beneficial while pregnant is practicing breathing techniques. Patterned breathing is a great way to relax your body, be in control and prepare for better labor and delivery. You can practice patterned breathing in your car, while you’re doing chores or in class.
Going for a walk is another way to incorporate patterned breathing. This combination allows your lungs, heart, ankles and hips to get a healthy workout, which helps everything remain flexible and stress-free as your body changes.
Staying Motivated
You are more likely to stick with a consistent exercise regimen if you actually like what you are doing. Consider these tips:
- Start with baby steps. You don’t need to join a gym or buy all of the Lululemon workout gear to exercise.
- Bring movement to your body. Bring daily forms of movement to your body, whether that is walking, stretching, dancing or other small movements.
- Find a friend. You are likely to stay motivated and committed if you have someone alongside you, so ask a friend or family member to exercise with you.
- Try something new. Many gyms, hospitals, community centers and pre/post-natal-mom communities offer classes. Find something that sparks your interest.
Where Can You Find Pregnancy Exercise Classes?
It’s not always easy to find suitable classes or instructors while you are pregnant, so here is a list of good places to start:
- Ask your midwife, primary doctor or your prenatal clinic.
- Join Facebook groups or online forums specifically for people exercising and pregnant.
- Request a referral at your usual class or gym.
- Contact your local community centers or communities based around pre/postnatal.
Make sure you inform your instructors about your unplanned pregnancy, including any complications or medical conditions. If you join classes that are not pregnancy-specific, ask the instructor(s) if they are able to advise you on any exercises that you shouldn’t do or any modifications you should make. If they are unable to provide these things, find a different class or instructor that is a better fit
What You Should Be Avoiding
While most things are relatively safe to do, there are exercises that you should avoid to lessen the risk or injury, discomfort or complications.
- Avoid raising your body temperature or your heart rate to extremes.
- Don’t exercise to the point of exhaustion.
- Avoid heavyweights.
- Perform controlled stretching and avoid overextending.
- Don’t exercise if you have any illness or complications.
- Avoid any exercises that increase abdominal trauma or twisting — wide squats or lunges.
- Avoid any form of contact or competition sports, such as martial arts, soccer or basketball.
- Avoid hard projectile objects or striking implements, such as hockey, cricket or softball.
- Avoid activities that may cause you to fall, such as downhill skiing, horse riding and skating.
- Do not do extreme balance, coordination and agility activities such as gymnastics.
- Don’t engage in activities or exercises that have drastic changes in pressure or altitude – scuba diving or training over 2000m.
- Do not do anything that involves the supine exercise position (lying on your back) – the weight of the baby can slow the return of blood to the heart; some of these exercises can be modified by lying on your side.
Resources If You Need Help
- Your doctor
- Midwife
- Physiotherapist
- Office of Women’s Health 1-800-994-9662
- Planned Parenthood
Overall, exercising during your unplanned pregnancy is still safe to do within reason, as long as you are aware of your limitations and restrictions as your pregnancy progresses. It is not only something that is beneficial to you and your baby, but also your pregnancy as well.
Stay tuned, for the next part of the series that discusses the benefits of exercising while you are pregnant.
Adoption Choices of Colorado
For more information on adoption please contact Adoption Choices of Colorado. We can be reached via our website or phone 303-670-4401.
About the Author
Taylor Tsakopulos, the bestselling student. She has interned locally in Denver and internationally in Dublin, Ireland, taken classes/workshops and worked odd jobs and yet always comes back to being a student and the desire to learn or create.
She is a jack of all trades (i.e. a Gemini). She is a Denver-based writer, creator, artist and student. A graduate from Metropolitan State University of Denver (MSU).
When she isn’t creating content she’s off dancing and hiking. Always chasing after new things and experiences. After living and working in Europe, she is hungry for more.
Stephanie joined the Adoption Choices family in 2014 as the Child Placement Supervisor. Her love for adoption began in first grade when she made friends with twins adopted from Vietnam. Her heart grew strong over the years for adopted children and ultimately led her to graduate school where she continued her focus to her dream of working in the adoption field. Stephanie earned a Master of Social Work degree from the University of Denver in 2001. Over the past 15 years, Stephanie has worked as a pregnancy counselor and as an adoptive parent counselor for foster care, international adoption and domestic adoption, writing hundreds of home studies for families, and helping build their forever families. Stephanie is married and has three boys ages 12, 9, and 5. Together with her family she enjoys riding bike, playing games, watching her three sons compete in their various sporting and musical activities and go on vacations.
Christy Ikeler, is our Executive Director and Birth Parent Director. Christy has been with Adoption Choices Team for 18 years, since opening the doors in 2002! Christy has a true passion for what she does and her true love is working with and helping each birth parent. Whether she is up all night on the phone talking with them, taking them to doctors appointments, out for their favorite treat, providing counseling or at the hospital during labor and delivery, Christy is very involved every step of the way. She has a contagious laugh and a spunky personality that our birth moms all can bond with and relate to. As an adoptive parent herself, adoption holds a very special place in her heart and she can relate on every level with both birth parents and adoptive parents. In her free time Christy loves spending time with her daughter, gardening, baking and taking vacations with her family. Christy is an excellent leader for our team at Adoption Choices and is truly one of a kind!! As Executive Director, Christy spends time with the staff, birth parents and adoptive families in order to ensure that the agency is running smoothly. She has placed a huge emphasis on community outreach and programs for birth parents. Christy loves the opportunity to lead the agency into a brighter future.
Ms. Mackenzie has built a successful counseling career over the past 20 years, supporting mothers and families, people of all ages and genders, students, community professionals and fellow clinicians. Liv values a diverse professional focus, including the entrepreneurial life of a sole proprietor, the evaluative process of certifying foster/adoptive homes, the insightful and mindful one-on-one one work with enthusiastic clients, and serving as an advocate for underserved populations. Liv is a Licensed Professional Counselor and holds a BA in Pre-Law and Economics from American University, an MA in Counseling from Adams University and a certificate in Human Resource Management from Villanova University. Away from work you will find Liv spending time in nature, biking to the farmer’s market and adventuring with her family.
Catherine A. Madsen, joined the Adoption Choices family as legal counsel in 2013. Catherine is responsible for providing legal guidance to the Agency, training and updating staff on developments in adoption law and legislation, and program development. Catherine
Virginia Frank is an adoption attorney accredited since 1991 with the American Academy of Adoption Attorneys. Ms. Frank is a leader in the field of private adoption and has completed over 4,000 adoptions in her career. Ms. Frank has a law degree from Oklahoma City University and a BA in both Political Science and Communications from the University of Oklahoma.
Cassidie has been with Adoption Choices since 2015, she has her bachelors in Interdisciplinary Affairs with concentrations in both Sociology and Business Management. Cassidie has additional training in Victim Advocacy, foster care and has been working in women’s services for over 10 years. Cassidie has always had a heart for adoption and it was her career dream to work in adoption. She started off doing volunteer work for advocacy programs, adoption organizations and worked in High Risk Maternal Fetal Medicine through the University of Colorado Hospital and Children’s Hospital of Colorado. Cassidie is also blessed to have personally experienced an adoption of her own in 2012, completing her family of five! Cassidie loves what she does as a case worker from initial phone calls, meetings, doctor appointments, interaction with the adoptive families to delivery and counseling. Cassidie has a passion for those in need and strives to help make a difference in the lives of the people she meets. She is a firm believer in being kind, compassionate and open minded in all situations. “Unless you’ve walked in their shoes, there’s no place for judgment. A kind word or compliment can go a long way!” The bittersweet moments in adoption reminds Cassidie each and every time, why she loves what she does!