Can I do Pilates during my Pregnancy?
If you are healthy with a normal pregnancy and you’re worried about working out, you can find peace in the fact that not only is it safe to exercise but it is overwhelmingly beneficial.
Misconceptions of exercising while pregnant are that you will have an increased risk of miscarriage, a lower birth weight for your baby, or maybe even a premature delivery. It turns out the research shows that it has the opposite effect along with a host of pros.
“Regular exercise during pregnancy benefits you and your fetus in these key ways:
-Reduces back pain
-Eases constipation
-May decrease your risk of gestational diabetes, preeclampsia, and cesarean birth
-Promotes healthy weight gain during pregnancy
-Improves your overall fitness and strengthens your heart and blood vessels
-Helps you to lose the baby weight after your baby is born”
Their recommendation is that pregnant women should aim to get at least “150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.”
Are you not pregnant yet but planning for the future? Research from the American Heart Association shows “Cardiovascular disease (CVD) is the leading cause of death during pregnancy and the postpartum period and represents 26.5% of pregnancy-related deaths”. “Therefore, focused attention on the pre-pregnancy period as a critical life period for optimization of cardiovascular health is needed.” This means that exercising and working on your cardiovascular health before you conceive will result in the best possible outcome for both you and your future baby.
In addition, better “Better prepregnancy fitness…is associated with lower risk of gestational diabetes,and greater leisure-time physical activity at the beginning of pregnancy is associated with lower risk for APOs”
Our Pilates Classes are all done on a Reformer which results in not only a very effective, but a low impact option for your physical fitness. The classes are highly adaptable and can be modified for any condition, fitness level, or injury.
Pilates can be extremely beneficial to condition your body for planning for pregnancy, during your pregnancy, and even in your post partum journey!
As always, be sure to consult with your ob-gyn if you have any additional concerns about your specific condition.
Sources:
American College of Obstetrics and Gynecology
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
From the American Heart Association
https://www.ahajournals.org/dZoi/10.1161/CIR.0000000000001124
