Pregnancy and fitness

By Liz Bedford, Ferrell-Whited Physical Therapy Services and Bedford Fitness

When a woman finds out she is pregnant, she knows to steer clear of smoking and drinking alcohol, as well as to eat a healthy diet to keep both her and the growing baby healthy.

However, when it comes to exercising, many expectant mothers have a fear of working out because they don’t know which fitness activities are safe.

With the help of a pre and post natal fitness specialist, expectant mothers can reap the benefits of effective exercises. Exercising results in increased serotonin and dopamine that elevate mood and energy levels, and it also typically results in faster deliveries due to core strength and total body conditioning.

There are many preventative exercises you can do. Here are just a couple:

• Focus on exercises to help strengthen your legs, inner thighs and glute muscles.
• Engage in Kegels to help prevent premature urination during pregnancy and post pregnancy.
• Use the abdominal drawing-in maneuver (ADIM), targeting the deepest abdominal muscle to stabilize the spine and pull the stomach back in post pregnancy.
• Try guided balance body ball exercises, planks, and feet and ankle exercises, which keep the body stable and strong during the different stages of pregnancy.

After giving birth, most women are cleared to go back to previous exercise routines in six weeks, and the exercises done during pregnancy can be continued post pregnancy.

As a pre and post natal fitness specialist, I devise fitness routines that guide you through a healthy pregnancy, and slowly move you back to where you were pre-pregnancy and help you lose the baby weight.

To schedule an appointment for physical therapy or personal training, call 440-973-4950 or visit, FerrellWhited.com/locations/Berea. Ferrell-Whited Physical Therapy Services is located at 2 Berea Commons, Suite 10, in Berea. Hours are Monday and Wednesday, 9 a.m.-7 p.m.; Tuesday and Thursday, 7 a.m.-3 p.m. Evening appointments are available by request.