Pregnant Exercises

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You know you’re going to gain weight during your pregnancy, and you’re probably curious as to how much weight you will gain.

How Much Weight Will I Gain?

Weight gain in pregnancy is hard to estimate and of course will vary from person to person.

In general the range of weight gain you may expect can be anywhere from 25 – 40 pounds, and perhaps as much as 50 pounds. Your pre-pregnancy weight and fitness level, can greatly determine how much weight you should gain.

For example, American College of Obstetricians and Gynecologists estimate a weight gain of 25-37 pounds for a woman who was at normal weight before pregnancy.

Women who are under weight, should gain between 28-40 pounds.

Women who are overweight should gain about 15-25 pounds.

As you can see, if you are overweight your doctor may not want you to gain as much weight as someone who is at their target weight. Your doctor is the best person to ask about your weight gain.

It’s never a good idea to diet while pregnant, but your doctor may want you to improve your diet by eating healthier. YOur doctor may want you to limit weight gain, that could harm you and your baby, while still providing you and your baby the proper nutrients.

How Fast Will the Weight Come On?

The normal wight gain during the trimesters of pregnancy break down like this:

First Trimeter – About 3-5 pounds
Second Trimester – About 1-2 pounds per week
Third Trimester – About 1-2 pounds per week

What Causes the Extra Weight?

In a normal pregnancy, here is what causes your weight gain.

The average baby weight is about 7 to 8 pounds at birth.

Increased blood volume in your body can weigh 3-4 pounds.

The increase of other fluids can add another 3-4 pounds.

Your body stores extra fat during pregnancy, usually between 6 an 8 pounds of weight.

Your breasts can add another 2-3 pounds.

The amniotic fluid, uterus and placenta can add up to 4-5 pounds.

That all adds up to 25-32 pounds of weight gain in pregnancy.

How Can I Keep Excessive Pregnancy Weight Off?

Of course exercising will help you keep off some of the weight, and help you to lose the weight more quickly after pregnancy.

To keep excessive weight gain down, it’s important to fight those late night craving of treats, that are usually junk food, that are full of fat.

Instead of snacking, focus on eating right. Here are some daily recommendations of foods from the American College of Obstetricians and Gynecologists:

3 servings of milk, yogurt, and cheese
3 servings of protein
3 servings of fruits
4 servings of vegetables
9 servings of whole grain products

As the weight comes on, welcome it as being part of the wonderful process you are going through. Just be aware of excessive weight gain in your pregnancy and take care of yourself. The hard work will pay off for you and your baby.

If you need help, the Pregnancy Exercise Manual contains a healthy pregnancy eating plan, along with a detailed pregnant exercise routine.

Barb and Mike

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Pregnant exercise during the first trimester of your pregnancy is generally safe, however there are a few common sense guidelines that you should follow.

Of course, before you do any exercising while pregnant, please make sure you have the okay from your doctor.

During you first trimester, you will notice a number of changes happening to your body, and to your emotions. Maintaining an exercise routine can help reduce some of these symptoms. It’s recommended that you exercise about 3-4 times a week, for about 20-30 minutes.

Exercising has been known to reduce the severity of morning sickness, reduce fatigue and help you stay in a more balanced emotional state.

At the end of your first trimester, your baby should be about 4 inches long, and weigh less than an ounce. In this early developmental stage your baby will be in the process of forming major organs, developing the heartbeat, arms, legs and hair.

Since your baby is in the early developmental stage during the first trimester, your exercise routine can still be very strong, more so than in later stages of pregnancy. But, you still need to use common sense and exercise some caution.

Here are some common guidelines to follow.

It’s not a good idea to exercise on an empty stomach during pregnancy, so eat a small snack about 30 minutes before starting your exercise routine.

With your body going through the normal pregnancy changes, it’s important to stretch and warm up more than you had pre-pregnancy.

Before exercising, make sure have been drinking water and your body is hydrated. Also, make sure you drink water throughout your workout – remember, you are drinking for two. And, don’t forget to drink plenty of water after your workout.

Do not over-exert yourself. If you have been exercising up to this point, you know what your pregnant exercise limits are – no need to try and exceed those limits now.

Monitor your heart rate. Generally your heart rate should not climb above 140 beats per minute.

You also don’t want to become too winded, your body needs plenty of oxygen and your babies body needs plenty of oxygen. You should be able to carry on a normal conversation.

During pregnancy your joints soften, and you will become – how do we say this nicely – you will become a little bigger. Your balance may not be what it normally is, so you need to be a little more cautious to protect yourself from falling. We would suggest you not partake in exercises like skating, roller blading or any other activity that requires great balance.

You also need to avoid any sort of activity that involves hard physical contact – we’re not sure what that would be, but use common sense and avoid anything that could lead to a hard blow the stomach area.

It’s best to choose a pregnant exercise that is low impact, and where your feet are pretty much on the floor, like brisk walking, swimming or biking.

For a safe pregnant exercise experience we recommend this easy to follow pregnancy exercise plan. It provides you with a detailed exercise plan to help keep you on track.

Barb and Mike

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