Lilly Physical Therapy in Edmonds-Shoreline WA | Free Screening

Fast Pain Relief and Physical Therapy in Edmonds-Shoreline WA

Physical Therapy & Fast Relief in Edmonds WA

24007 Edmonds Way, Edmonds, WA, 98026

Walk-Ins Welcome (425) 224-2476

  • Home
  • Team
  • Patient Info
  • Payment Info
  • About
  • Contact
  • Patient Portal
  • Careers
  • Blog
You are here: Home » Physical Therapy » Exercise During Pregnancy: What You Need to Know

Exercise During Pregnancy: What You Need to Know

December 21, 2015 By Lilly Bojic

stay fit while pregnant

Exercising While Pregnant

Many women wonder if they can or should exercise while they’re pregnant. Pregnancy can seem like the perfect time to sit back and relax. You might feel more tired than usual, your back might ache, and your ankles might be swollen.

But guess what? There’s more to pregnancy and exercise than skipping it entirely. Unless you’re experiencing serious complications, sitting around won’t help. In fact, pregnancy can be a great time to get active — even if you haven’t exercised in a while.

There are so many myths and misconceptions about physical activity during pregnancy. So Lilly PT is here to set things straight!

In short, the answer is: YES!  You absolutely can and should keep active while you’re expecting.  Read on to get the lowdown on pregnancy and exercise, from getting started to staying motivated.

Why exercise during pregnancy?

During pregnancy, exercise can:

  • Help you stay in shape throughout pregnancy and prevent excess weight gain
  • Prepare you for an easier labor and delivery
  • Prevent back pain and other discomforts that come with pregnancy
  • Boost your mood and energy levels
  • Help you sleep better
  • Increase stamina and muscle strength
  • Exercise during pregnancy might also reduce the risk of gestational diabetes and pregnancy-related high blood pressure, as well as lessen the symptoms of postpartum depression. In addition, it might reduce the risk that your baby is born significantly larger than average (fetal macrosomia).

Getting the OK:

Before you begin an exercise program, make sure you have your health care provider’s OK. Although exercise during pregnancy is generally good you, your doctor might advise you not to exercise if you have:

  • Some forms of heart and lung disease
  • Pregnancy-related high blood pressure
  • Cervical problems
  • Vaginal bleeding
  • Preterm labor during your pregnancy or risk factors for preterm labor, such as preterm labor during the pregnancy prior to your current pregnancy
  • A multiple pregnancy at risk of preterm labor
  • Pacing it for pregnancy

Getting started:

For most pregnant women, at least 30 minutes of moderate exercise is recommended on most, if not all, days of the week.

  • Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints. Other good choices include swimming, low-impact aerobics and cycling on a stationary bike.
  • Strength training is OK, too, as long as you avoid lifting very heavy weights.
  • Remember to warm up and cool down.
  • Drink plenty of fluids to stay hydrated, and be careful to avoid overheating.
  • In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard.

Consider these guidelines:

  • If you haven’t exercised for a while: Begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes, and so on, until you reach at least 30 minutes a day.
  • If you have exercised before pregnancy: You can continue to work out at the same level while you’re pregnant — as long as you’re feeling comfortable and your health care provider says it’s OK.

Activities to approach with care:

If you’re not sure whether a particular activity is safe during pregnancy, check with your health care provider. Also, consider avoiding:

  • Any exercises that force you to lie flat on your back after your first trimester
  • Scuba diving
  • Contact sports, such as ice hockey, soccer and basketball
  • Activities that pose a high risk of falling — such as downhill skiing, gymnastics, water skiing, surfing and horseback riding
  • Exercise at high altitude
  • If you do exercise at high altitude, make sure you know the signs of altitude sickness, such as headache or insomnia.

Staying motivated:

You’re more likely to stick with an exercise plan if it involves activities you enjoy and fits into your daily schedule. Consider these simple tips:

  • Start small. You don’t need to join a gym or wear expensive workout clothes to get in shape. Just get moving. Try a daily walk through your neighborhood. Take the stairs instead of the elevator. Or, walk the perimeter of the grocery store a few times.
  • Find a partner. Exercise can be more interesting if you use the time to chat with a friend. Better yet, involve the whole family.
  • Try a class. Many fitness centers and hospitals offer classes, such as prenatal yoga, designed for pregnant women. Choose one that fits your interests and schedule.
  • Get creative. Don’t limit yourself. Consider hiking, rowing or dancing.
  • Give yourself permission to rest. Your tolerance for strenuous exercise will probably decrease as your pregnancy progresses.
    Listen to your body

Watch for danger signs:

As important as it is to exercise, it’s also important to watch for danger signs. If you have vaginal bleeding, stop exercising and contact your health care provider.

Stop exercising if you have:

  • Dizziness
  • Headache
  • Increased shortness of breath
  • Chest pain
  • Uneven or rapid heartbeat
  • Uterine contractions that continue after rest
  • Vaginal bleeding
  • Fluid leaking or gushing from your vagina
  • Decreased fetal movement

Lilly PT thinks exercise during pregnancy is the right choice!

Regular exercise can help you cope with the physical changes of pregnancy and build stamina for the challenges ahead. If you haven’t been exercising regularly, use pregnancy as your motivation to begin! At Lilly Physical Therapy, we absolutely love helping pregnancy related aches and pains. If you want to stay active during your pregnancy, we can help you develop a program that is safe and perfectly tailored to you and your bump. Call today and request a $79 discovery exam special for a limited time only!

Call Lilly PT today at (425) 224-2476 for more information.

[ec id="21"]

Information provided by Mayo Clinic Staff 

Filed Under: Physical Therapy, Women's Health Tagged With: beginners, exercise, meditation, Physical Therapy, pregnancy yoga, pregnangy, weight loss

Community Doctor of the Month!

This Month, Lilly PT has Chosen:

Dr. Ella Bostanjian is an experienced family physician with over 15 years of experience. She is dedicated to providing quality medical care by getting to know her patients. She established her medical practice with her patients in mind – providing the same care as any physician or their family members would expect to be given, and helping them make highly informed decisions about their health and wellness.

Education:      Yerevan State Medical Institute, Armenia

Residency:      Brooklyn Medical Center, New York

Languages:     Armenian, Russian

Interests:         Outdoor activities, reading, playing piano

Do You Need Expensive Pelvic Gadgets to Heal Incontinence?

How to Stop Peeing Your Pants in Public!

A Surprisingly Simple Way to Cure Spastic Bladder!

How We Saved a Life

Stop, Breathe

Follow Us

Facebookyoutubeinstagram

Ailments We Treat

  • Arthritis
  • Back Pain
  • Bursitis/Tendonitis
  • Carpal Tunnel Syndrome
  • Elbow pain
  • Fibromyalgia
  • Headaches/Migraines
  • Neck SI
  • Plantar Fasciitis/Heel Pain
  • Sciatica
  • Scoliosis
  • Shoulder
  • Sports Related Injuries
  • and [much much more]...

DON’T PUT IT OFF ANY LONGER…

make-appt (1)

How To Prepare For Your 1st Visit

Our Location

24007 Edmonds Way  Edmonds, WA, 98026

Revolutionary Pain Relief & Healing

830laserpic The 830Laser stimulates healing and reduces pain at an accelerated rate. No heat is generated so it is safe for use anywhere* on the body. It successfully treats most muscle, joint, tendon, and nerve pain associated with Arthritis, Back Pain, Bursitis/Tendonitis, Carpal Tunnel Syndrome, Fibromyalgia, Heel Spur/Plantar Fascitis, Migraines, Osteoarthritis, TMJ, and more. It’s even safe on children. Learn more>>>

Current Blog to Check Out!

  • Plantar Fasciitis Season is here! Make sure you can do all your favorite gardening, running, and hiking pain free! ‪Click here!Screen Shot 2016-05-04 at 3.12.31 PMWhat is that Plantar Fasciitis?
  • Symptoms of Plantar Fasciitis
  • Who is prone to Plantar Fasciitis?
  • How to get rid of Plantar Fasciitis?
  • How to treat Plantar Fasciitis?
  • Self care for Plantar Fasciitis

Click here to check out how this patient overcame her severe and prolonged Plantar Fasciitis pain!

FREE REPORT

FREE REPORT

FREE REPORT

Terms of Use / Legal Notice / HIPAA Privacy Notice / Resources

Staff Only

Follow Us

Facebookyoutubeinstagram
Copyright 2021 Lilly PT - Powered by IndeFree - Physical and Occupational Therapy Clinics

Physical Therapy in Shoreline

Physical Therapy in Edmonds Washington

Sitemap