Frequently Asked Questions
This is hard! What do I do when pregnancy and new parenthood is not fun?
It is entirely normal to struggle with being pregnant, dealing with childbirth and its aftermath and learning to be a parent. We don’t talk about the challenges often enough. Reach out to friends and family who have been where you are now, talk with your doula or midwife and connect with online groups for support. Pregnancy can be unexpected and not without drama. Labor and birth will unfold on their own - largely beyond our direct control. The first days, weeks and months of parenthood are a kind of boot camp that we survive on very little sleep. Your feelings are valid - give them voice and process with people you can trust.
What kind of exercise is best during pregnancy?
During pregnancy, exercise is important. It keeps the joints limber, burns calories, increases cardiovascular health and helps to regulate blood sugars. Additionally, regular physical activity outdoors helps to ward of depression and anxiety.
What do you enjoy doing? Sometimes the word “exercise” brings to mind sweaty drudgery. Many people enjoy pumping iron in the gym or running through the park. Others may prefer dancing, yoga or walking with Fido. It can be helpful to think of “joyful movement”. Our bodies were made to move and function best when we take care of our physical health.
Pregnancy is not the time to begin a new heavy-duty regiment; if you were an avid cyclist before you got pregnant, it is probably okay to continue that for as long as you and baby tolerate it well. If, on the other hand, a work-out for you means carrying laundry up the stairs - now might be a good time to begin incorporating more regular activity.
How do I know if I am overdoing it?
Always keep in touch with your midwife or doctor about their recommendations for physical activity in pregnancy. Consistent and moderate activity 3-4 times per week for at least 30 minutes is a general guideline. IF you experience any of the following, contact your care provider immediately:
*labored breathing/shortness of breath - you should be able to carry on a conversation while exercising
*sharp or sudden pain that does not subside with rest
*bleeding or unusual discharge
Where can I go for further information?
*https://www.babycenter.com/pregnancy/diet-and-fitness/benefits-of-exercise-during-pregnancy_7864
*https://www.healthline.com/health/fitness/exercises-to-avoid-while-pregnant
*https://www.pregactive.com/blog/best-exercises-for-third-trimester-pregnancy
References
Davis, E., & Harrison, L. (2019). Heart & Hands: A Midwife's guide to pregnancy and birth. Ten Speed Press.
King, T. L., Brucker, M.C., Osborne, K, Jevitt, C. M. (2019). Varney’s midwifery (6th ed.). Burlington, MA: Jones & Bartlett Learning.
Romm, A. (2014). The natural pregnancy book: Your complete guide to a safe, organic pregnancy and childbirth with herbs, nutrition, and other holistic choices (3rd ed.). Berkeley, CA: Ten Speed Press.