Dancing Thru Pregnancy offers resources to show benefits, safety, and guidelines for women to stay active during and after pregnancy. It’s extremely important to stay active in the pre/postnatal periods of pregnancy. Research demonstrates that regularly scheduled moderate-to-vigorous exercise helps reduce the need for interventions in labor and helps prevent pre/postnatal health problems such as metabolic disorders and hypertension. Exercise also provides immediate and long-term health benefits to both mom and baby. Furthermore, twenty minutes of maternal aerobics at a pace that breaks a sweat and causes a breathing challenge done three times a week improves baby’s brain development!
Find more information about how exercise helps both mom and baby in our Research section.
Dancing Thru Pregnancy regularly monitors research and applies it to help ensure the safety and effectiveness of our programs. A typical exercise program combines aerobics and special core strength exercises with yoga-type centering, relaxation, and group support. Dancing Thru Pregnancy pre/postnatal fitness programs are available to women in the U.S. and in other locations around the world.
Please visit our Take a Class page to find pregnancy fitness & exercise programs near you.
Benefits of Exercise & Fitness During and After Pregnancy
• Relief from discomforts
• Reduced risk for some disorders (gestational diabetes, preeclampsia)
• Improved stamina before, during and after labor
• Less need for intervention during labor and birth
• Quick recovery period following birth
• Improved long-term health outcomes for mother and baby
Safety Issues When Working Out While Pregnant or After Childbirth
• Regular, moderate activity improves delivery of oxygen and nutrients and reduces risks
• Some positions — standing still or lying on your back for a long time — may contribute to blood pressure syndromes and loss of uterine blood flow
• The need for protein and water is increased
• Sudden, jarring movements may have negative effects
• Splinting the Abdomen During Curl Downs:
After 20 weeks, use curl downs to strengthen abdominals. Be sure to “splint” or pull the sides of the abdomen together while curling down as shown in photos:
Guidelines for Effective Mom-Baby Fitness
• Get proper screening from your health care provider
• Do some centering and relaxing exercises along with aerobics, strength and stretch.
• Avoid fatigue and over-training; do regular exercise 3 — 5 times a week
• Eat small meals many times a day (200–300 calories every 2–3 hours)
• Drink at least 8 cups of water every day
• Avoid hot, humid places
• Wear good, sturdy athletic shoes during aerobic activities
BE CAREFUL! LISTEN TO YOUR BODY! CHECK OUT OUR Find-a-Class SECTION.