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AS
a mom-to-be, you’re lovingly cautious when it comes to
protecting your little one. So you’re bound to wonder about
exercise: Is it safe to work out when you’re pregnant?
Amy Falkenberg, MD, an obstetrics-providing family
medicine expert at Aspirus Medford and Prentice Clinics, says
most women can—and should—exercise when they’re pregnant,
as long as they’re in good health and their doctors are on board
with the idea. Exercising can help anyone feel better and be
healthier. But pregnant women may reap additional rewards.
For starters, exercising can help boost your stamina and strength for when it’s time
to deliver the baby. According to Dr. Falkenberg, exercise can also help you:
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Reduce your risk for gestational diabetes or help you manage it.
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Lower your stress and your risk for postpartum depression.
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Return to your pre-pregnancy weight after your baby is born.
Keep it safe
So, what moves should you make? The first one is to check
with your doctor to make sure exercise is safe for you. Once
you’re cleared, you might try walking briskly. Or how about
swimming or pedaling a stationary bike? Experts at Aspirus
Therapy & Fitness–Medford can give you the lowdown on
what exercises are best during pregnancy. Ask your doctor for a
referral to our pre- and postnatal exercise specialists.
“Being active even 10 minutes at a time is just fine,” says Anne Mayer, PTA, a
physical therapist assistant and certified pre- and postnatal exercise specialist at
Aspirus Therapy & Fitness–Medford. “It’ll help you accumulate the recommended
150 minutes of moderately intense aerobic exercise. Be sure to start slowly if you
haven’t been active, and always follow your doctor’s advice.”
Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention; March of Dimes
Watermelon
blueberry
banana split
Preparation time: 15 minutes
Number of servings: 4
Cups of fruits and vegetables per
person: 3
Ingredients
2 large bananas
8 watermelon “scoops”—a watermelon
ball created with an ice cream scoop
2 cups fresh blueberries
½ cup low-fat vanilla yogurt
¼ cup low-fat granola
Directions
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Peel bananas and cut in half
crosswise, then cut each piece in half
lengthwise.
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For each serving, lay 2 banana pieces
against the sides of a shallow dish.
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Place a watermelon “scoop” at each
end of the dish.
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Fill the center space with blueberries.
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Stir yogurt until smooth, spoon over
watermelon “scoops.”
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Sprinkle with granola.
Nutrition information
Serving size: ¼ of recipe. Amount
per serving: 160 calories; 10 calories
from fat; 1g total fat; 0g saturated fat;
0g trans fat; 0mg cholesterol; 40mg
sodium; 38g total carbohydrate; 4g
dietary fiber; 23g sugars; 4g protein;
vitamin A, 6%*; vitamin C, 25%; calcium,
6%; iron, 4%.
*Percent DailyValues are based on a 2,000 calorie diet.
Source: Produce for Better Health Foundation
Pregnant?
Exercise is a healthy move
MAKE THE RIGHT MOVE
Aspirus Therapy & Fitness–
Medford has experts who
can help you enjoy a
healthy, active pregnancy.
Visit
memhc.org/fitness
or
call
715-748-8748
.
Amy
Falkenberg, MD
Anne Mayer, PTA
