How much should I exercise?

A 2017 study showed that 30 to 60 minutes of exercise two to seven times per week may reduce hypertension. If possible, try to space out exercise during the week. This rest may help your body recharge. 

What is the best kind of exercise?

There isn’t one “best” kind of exercise. It depends on your level of comfort and what you enjoy. For example, if you were a runner before becoming pregnant, you can likely continue. If you’re new to exercise, try fast walks and low-impact options such as prenatal yoga, walking, light weights, and swimming. See how you feel and shift your plan as needed. 

What exercise should I not do?

This will depend on your health. However, some exercises are usually riskier than others. Try to avoid exercises that:

1. Involve collision, physical contact, and falling
2. You haven’t done it before becoming pregnant
3. Make you feel overly tired

What are the risks?

If you have a healthy pregnancy, exercising while pregnant has no known risks. It will not increase your risk of miscarriage, low birth weight, or early delivery. 

Is there anything else I should remember?

Yes! Here’s what to keep in mind:

1. Listen to your body 
2. Focus on what works for you 
3. Work with a trusted healthcare provider 

You and your healthcare provider can work together to make sure you are safe and comfortable. You can also read more about preeclampsia and exercise below.

Reviewed by the Ovia Health Clinical Team

Read More

• Preeclampsia: What you need to know 
• Being your own health care advocate
• Low-impact exercise during pregnancy
• What’s a risky exercise during pregnancy?

Sources

• Magro-Malosso, Elena R. “Exercise during pregnancy and risk of gestational hypertensive disorders: A systematic review and meta-analysis.” Obstetrics and Gynecology. 96(80: 921-931. Web. August 2017. 
• “Healthy Pregnant or Postpartum Women.” Centers for Disease Control & Prevention. Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. June 3, 2022. https://www.cdc.gov/physicalactivity/ basics/pregnancy/index.htm
• “Exercise During Pregnancy: Frequently Asked Questions.” The American College of Obstetricians and Gynecologists. The American College of Obstetricians and Gynecologists. December 2021. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy#:~:text=Regular%

Early baby movement

Many feel those first swishes and flutters some time between week 16 and week 20, but it can be tough to distinguish between these tiny sensations and gas. Still, these first movements are exciting and reassuring. They’re generally not consistent, and it’s very normal to go days without feeling any movement at all during these weeks. 

Baby movement during weeks 24-28

By this time, most people are able to sense their baby move daily. You might have a sense of their natural rhythm (do you have an early bird or a night owl?). By 28 weeks, many healthcare providers recommend a daily “kick count” if you have any concerns about how often baby is moving. You can find out more about how to do that with the Ovia Kick Counter here.

Which movements are normal?

As your baby grows, you may be able to distinguish between kicks, punches, and stretching. After a big meal, you may notice baby moving much more than usual. This is not cause for alarm — it’s a natural reaction to an increase in your blood sugar. Increased movements are generally a very reassuring sign of how baby is doing. Sometimes you may notice a rhythmic bouncing feeling — generally these are hiccups! They are very common (some babies get them every day), and again, not a cause for concern (just super cute). 

What if I’m not feeling anything?

If you’re early in pregnancy (before 20 weeks) it is completely normal not to have felt baby move quite yet. After that point, the types of sensations people have varies. In particular, those who are pregnant with their first baby and those with anterior placentas are less likely to notice all of their baby’s movements. You and your provider can work on a plan after 28 weeks to count movements or use another method to check on baby’s wellbeing. 

For any parent after 28 weeks, losing the sensation of baby moving can be really scary and should be addressed. If kick counting doesn’t offer any reassurance, you should always feel empowered to contact your provider or seek more urgent care, as there are many ways to check on your baby!

Reviewed by the Ovia Health Clinical Team

Read more

• Counting baby’s kicks
• Pregnancy by week

Sources

• Aya Mohr Sasson, Abraham Tsur, Anat Kalter, Alina Weissmann Brenner, Liat Gindes & Boaz Weisz (2016) Reduced fetal movement: factors affecting maternal perception, The Journal of Maternal-Fetal & Neonatal Medicine, 29:8, 1318-1321, DOI: 10.3109/14767058.2015.1047335
• Mangesi L, Hofmeyr GJ, Smith V, Smyth RMD. Fetal movement counting for assessment of fetal wellbeing. Cochrane Database of Systematic Reviews 2015, Issue 10. Art. No.: CD004909. DOI: 10.1002/14651858.CD004909.pub3. Accessed 26 May 2022. https://www.chop.edu/conditions-diseases/fetal-movement-counting.

 

Content created withThe National Birth Equity Collaborative

Preterm birth increases the risk of complications and often results in a NICU (Neonatal Intensive Care Unit) stay. Preterm delivery can be scary to think about, but there are many ways that you can prevent it, in some cases with zero complications. Read on to learn more. 

Preterm birth impacts Black women and babies 50% more than their white peers. This disparity exists due to racism and bias within the healthcare system itself. Still, there are actions you can take early in your prenatal care to advocate for yourself and your baby.  

Understanding the risk factors

We don’t know all of the causes of preterm delivery, but what we do know is that the chances of preterm birth  can be impacted by the following conditions:

• A history of having a procedure done on your cervix after an abnormal pap smear
• Shortened cervical length early in pregnancy
• A previous preterm birth
• Carrying multiples (twins, triplets, etc.)
• Using tobacco and/or other substances 
• Hypertension
• Diabetes

Becoming pregnant shortly after delivering a previous baby (less than 18 months)

Ask what you can do

Talk to your provider about what you can be doing to minimize your chances of delivering early. Providers will frequently recommend:

• Quitting smoking or drug use, if applicable
• Eliminating alcohol 
• Checking your cervical length
• Taking a progesterone treatment if you have a history of preterm birth 
• Managing your blood pressure and blood glucose through the use of medication and physical activity alongside a nutritious diet

Listen to your body

You know your body best, so if you’re ever concerned that something is wrong, reach out to your provider right away. If you’re not sure that what you’re feeling is normal and want to get a better understanding of what people at your point in pregnancy typically experience, reach out to an Ovia Health Coach any time, 7 days a week. You have a right to understand what is going on in your body and to receive care and support throughout your pregnancy.

Read more

• The power of preparing for preterm birth
• Risk factors for preterm labor and birth

Sources 

• “A Health Crisis Impacting Women and Babies of Color.” March of Dimes. March of Dimes. https://www.marchofdimes.org/mission/health-disparities.aspx. 
• “Premature Birth.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention. November 1, 2021. https://www.cdc.gov/reproductivehealth/features/premature-birth/index.html. 
• “Preterm Birth.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention. November 1, 2021. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pretermbirth.htm. 
• Office of Communications. “What Are the Risk Factors for Preterm Labor and Birth?” Eunice Kennedy Shriver National Institute of Child Health and Human Development, U.S. Department of Health and Human Services. https://www.nichd.nih.gov/health/topics/preterm/conditioninfo/who_risk. 

 

Content created withThe National Birth Equity Collaborative

Blood pressure (BP) measures the force that your flowing blood applies to the walls of veins and arteries — in other words, BP measures how hard your heart is working to pump blood throughout your whole body.

Blood pressure is measured using a sphygmomanometer (also known as a blood pressure cuff), and given as a two-number result, “systolic” and “diastolic”. Only one of these numbers needs to be above or below normal to be considered diagnostically elevated. High blood pressure (hypertension) can be especially dangerous during pregnancy, so it’s important to do your best to keep your blood pressure in the optimal range, which is generally under 120/80.

High blood pressure during pregnancy

High blood pressure can be problematic for everyone, but when you’re pregnant, it could put both of you at risk. High blood pressure may not be the direct cause of a certain complication but can indicate a greater problem. There are many possible risks of high blood pressure during pregnancy.  

• High blood pressure and protein in the urine are the two main symptoms of the pregnancy condition known as preeclampsia. In rare cases, preeclampsia can lead to other conditions causing internal bleeding, seizures, and strokes.
• High blood pressure may often indicate excess stress. Stress has been linked to a higher incidence of miscarriage and overly intense pregnancy symptoms. While it is certainly not always possible to just “stress less,” tracking your blood pressure along with your emotions may help you recognize when to seek advice from your healthcare provider.
• Sometimes, high blood pressure can cause conditions that increase the risk of your baby being born prematurely. A placental abruption, when the placenta is separated early from the baby, is another possible complication of conditions related to high blood pressure during pregnancy.

Heightened risk factors

According to the U.S. Department of Health and Human Services, high blood pressure is 40% more common in Black adults than white adults. This is due to a range of factors including racism and bias in the healthcare system and socioeconomic inequalities and inequities. According to the Healthcare Cost Utilization Project, Black women are also about 60% more likely to develop preeclampsia during pregnancy than white women.

Knowing your body and how it changes during pregnancy, especially your blood pressure, empowers you to seek care accordingly. Monitor your blood pressure and communicate to your healthcare provider any concerns you may have.

Taking control

Blood pressure levels can be an excellent indicator of the health of your pregnancy, and is a great way to monitor against certain complications like preeclampsia. Tracking your blood pressure along with other data can also help draw patterns between certain behaviors. You’ll know how your sleep, nutrition, activity or other behaviors may affect your blood pressure, and vice versa. It’s important to let your healthcare provider know if your blood pressure is consistently elevated.

Read more

• Pregnancy complications and your risk of cardiovascular disease
• Lowering your blood pressure with heart-healthy foods

Sources

• P Kristiansson, JX Wang. “Reproductive hormones and blood pressure during pregnancy.” Human Reproduction. Vol.16, No.1 oo. 13-17. Web. 2001.
• S Kulkarni, I O’Farrell, M Erasi, MS Kochar. “Stress and hypertension.” Wisconsin Medical Journal. 97(11):34-8. Web. Dec-98.
• “Preeclampsia and High Blood Pressure During Pregnancy: FAQ034.” ACOG. American College of Obstetricians and Gynecologists, 9/14/2015. Web.
• “High Blood Pressure in Pregnancy.” National Heart, Lung, and Blood Institute. National Heart, Lung, and Blood Institute, n.d. Web.
• “Placental abruption.” March of Dimes. March of Dimes, 1/12/2015. Web.
• Norton Healthcare. “Pregnant African-American women far more likely to have pre-eclampsia than white women.” Norton Healthcare. Norton Healthcare. May 16, 2018. https://nortonhealthcare.com/news/pregnant-african-american-women-pre-eclampsia/. 
• Heart Disease and African Americans. Office of Minority Health. U.S. Department of health and human services. February 11, 2021. https://minorityhealth.hhs.gov/omh/browse.aspx?lvl=4&lvlid=19#:~:text=Although%20African%20American%20adults%20are,to%20non%2DHispanic%20white%20women
• Kathryn R. Fingar, Ph.D., M.P.H., Iris Mabry-Hernandez, M.D., M.P.H., Quyen Ngo-Metzger, M.D., M.P.H., Tracy Wolff, M.D., M.P.H., Claudia A. Steiner, M.D., M.P.H., and Anne Elixhauser, Ph.D.

Leasa Wright has been practicing yoga and meditation her entire life. She joins us today to speak a bit more about the benefits of prenatal yoga, how to get started, and why she’s so passionate about making time for a prenatal yoga practice. When she was pregnant with her first child, Leasa says, “I fell in love with empowering pregnant people. They need to feel strong and safe in their bodies.” She’s been teaching a prenatal yoga practice weekly ever since. 

While movement in general, and yoga specifically, can be beneficial at all times in your life, there’s something different about prenatal yoga. “Once I realized I was pregnant, I felt a sense of responsibility for that little being,” says Leasa. Plus, pregnancy can be hard on the body and it’s common to feel very sore if you’re not moving around every day. Prenatal yoga is a great way to integrate that movement, connect with your baby, and form a community. 

A couple safety notes before we dive in:

• Most people should wait until after the first trimester before starting a prenatal yoga practice.
• If you’ve never practiced yoga before, it’s a good idea to be a bit more cautious when starting out. Check in with your provider to make sure it’s a good fit for you. 
• To prevent injury, do all the modifications your instructor recommends and don’t push yourself. Especially if you haven’t practiced yoga before, it can be hard to know your limit, so go easy on yourself.

How is prenatal yoga different from a yoga practice for those who are not pregnant?

​​Prenatal yoga is a curated collection of customized asanas/yoga poses that cater to the shape of the pregnant body. A person’s center of gravity changes during pregnancy and they lose the ability to fold inward. This leaves a person with an unbalanced yoga practice if they continue to sit out postures in a traditional class. Prenatal yoga classes offer a balanced sequence of joint mobility exercises, seated postures, standing postures, hip openers, breathing, and relaxation exercises — leaving out the contraindicated postures, but still offering an overall, accessible, and whole body practice.

How can it benefit people during pregnancy (physically and emotionally)?

There are so many reasons to choose to participate in prenatal yoga. It offers the opportunity to connect with your baby and it gives you the chance to connect with other people who are making the same healthy lifestyle choices as you. It’s common to form friendships and build relationships in a class environment. And that community can help alleviate anxieties you may be having about becoming a parent. 

As far as physical benefits: prenatal yoga can improve your sleep, reduce stress and anxiety, and increase the strength, flexibility, and endurance of muscles needed for childbirth. Additionally, it can help to decrease lower back pain, nausea, headaches, and shortness of breath by lengthening the muscles around your rib cage. From your physical body to your emotional state, prenatal yoga can be a key ingredient to a healthy, happy pregnancy.

Where should we start?

For many, pregnancy is a time to make your health a top priority. Ensure you get plenty of sleep overnight, as a growing baby uses up a lot of energy. A well-balanced diet of nutrient-dense foods will also help to boost your energy. Finally, staying active is a key aspect of pregnancy self-care and can be extremely beneficial for managing certain symptoms associated with pregnancy.

Any advice for slowing down when the stress of pregnancy is overwhelming?

Try mindfulness, yoga, meditation, and massage to bring your mind into a peaceful state so you can cope better with the busyness of daily life. Take yourself to a place where your mind and body can be still, allowing you to focus inward and breathe deeply.

Simple things like getting enough rest, eating well, exercising regularly, and seeking support from trusted friends and family can increase your resilience in stressful times. And check in with your partner. You and your partner can act as a support system for one another during this time.

What about creating space in your day?

If you can, try to schedule naps during your day to get more sleep and restore your energy. Take catnaps during the day, even if you just rest your eyes for 15 minutes with your feet up. Book yourself regular pamper sessions at home. A night in with a favorite facemask is a lovely way to treat yourself.

Set aside time for the hobbies and activities that were a part of you before you became pregnant. And try to keep in touch with the friends who add value to your life by scheduling an assortment of standing dates with your circle. 

Any tips for integrating a prenatal yoga practice into your routine? 

A simple first step is to make sure you have correct posture at work by learning some good stretches to practice at your desk during breaks. 

Sign up for an in-person workshop at a local studio who specializes in prenatal yoga. And don’t apologize for making yourself a priority. If it’s easier, try an online yoga class so you can practice from the comfort of your own home. 

If you’re having trouble getting started or staying consistent, ask a friend to be your accountability buddy to ensure you show up to practice. 

How can people make sure they’re staying safe in their practice?

Start by asking your doctor, midwife, or doula for local recommendations. Always attend your scheduled prenatal visits and talk to your provider if you have questions or concerns about your pregnancy. They are a great resource you should take advantage of during this time.

If you’re wondering if a yoga studio offers certified prenatal yoga classes, call and ask if they are certified in prenatal yoga by Yoga Alliance, the organization that sets standards for yoga teachers nationwide. Knowledge of the dos and don’ts of prenatal yoga is one of the most important reasons you should seek out a qualified prenatal class. 

You should always avoid internal twisting, belly compression, and heated yoga classes. Any balancing poses should be done with extreme caution, against a wall.

How can I safely continue my practice postpartum?

The best way to ensure you’re ready to resume practice is to get the approval of your healthcare team first. The standard guidelines recommend waiting 6-8 weeks after birth before continuing your practice. Sometimes that can be longer, depending on your birth experience – ask your provider. 

What’s your favorite part of your yoga practice?

Community. I taught my first prenatal yoga classes during my first pregnancy and have remained connected to those mamas to this very day. You can expect to form beautiful connections with others during prenatal yoga. The bond you create with other pregnant people is one that carries into postpartum and beyond. If there’s anything a community needs, it’s to be full of strong, empowered, and supportive mothers.

Yoga has brought me strength, mindfulness, breathwork, and awareness of my body, which has helped my physical and personal growth tremendously. I am so grateful for this practice and how it has manifested itself into my life’s work.

Read more

• Prenatal pilates
• Low-impact exercise during pregnancy

1. Prepare for uncertainty 

While we can probably all agree that accepting “uncertainty as the only certainty” is easier said than done, most of us worry less about uncertainty when we feel prepared. Writing a birth plan helps channel any anxious energy into something productive. Use your sense of accomplishment from creating your rock-star birth plan to help you conquer your fear of childbirth.

2. A birth plan helps you get to know your provider better

Talking early (anytime after 25-30 weeks) and often about your childbirth and postpartum plan helps you confirm that you have chosen the right provider for you. The right provider for you is someone who listens to you and who you can trust. When you trust your provider (or provider team), you can feel more confident that they have your best interest at heart.

3. Choose who should attend the main event

Just as you need to know that your provider has your back, you want to make sure the right people are around you when contractions start for real. (Who knows, maybe you have always been waiting for the chance to be able to tell your MIL to take a hike?) A birth plan can be a tactful way to have these difficult conversations before you’re in labor. Nobody wants family drama in their delivery room!

4. Birth plan = partner’s prep

Even if your partner is an OB/GYN, that doesn’t mean they know exactly how to support you in the delivery room. Every birth partner needs to prepare, regardless of who they are. Researching, writing, and talking about a birth plan together can help ease your birth partner’s worries too. The last thing you want to be worrying about in labor is your partner worrying about you.

5. Let your knowledge help you reclaim your power

Learn about what is and isn’t normal during pregnancy, delivery, and postpartum. There is a reason why What to Expect When You’re Expecting was such a blockbuster success — expectant parents need information to prepare. So geek out all you want on crafting the mother-of-all birth plans — doing so will help you prepare for the main event. You’ll feel more confident, powerful, and in control because less will be new, unfamiliar, or unknown during your delivery and postpartum.

6. Establish open lines of communication

Many people who are afraid of childbirth worry that they will not have a voice in decision-making. When it comes to a good birth, over communication is the name of the game. Talking about your birth preferences early and often with as many people as possible will likely help reduce your anxiety. Think of your birth plan as your opportunity to tell your doctor and labor and delivery nurses what you do and don’t want to happen at your delivery. The more practice you get talking about complicated health information with healthcare providers, the more your self-confidence and power will grow. It is time to claim your seat at the table (or birthing stool in the delivery room as the case may be).

Worrying less during pregnancy is good for you and your baby. A June 2013 review in ​Obstetric Medicine​ also found that prenatal stress — like fears about childbirth — can have lasting physical consequences for both expecting parents and their babies, including low birth weight, premature delivery, and gestational diabetes. Writing your birth plan can help you meet uncertainty with acceptance, not anxiety. When your birth plan is flexible and comprehensive, both you and your birth team can turn to it as a good birth wishlist — a guide to what matters most to you as you enter the next chapter of your life as an expectant parent.

Read more

• Building a birth plan
• Finding an OB/GYN or midwife