Health Pregnancy – 22 Weeks

 

unnamed

How far along? 22 Weeks

Baby Size: A papaya (10.5-11.8in and 12.7-20.8oz, The Bump)

Weight gain: 4lbs

Maternity clothes? I’m digging my belly band right now.

Belly Button in or out? Mostly out.

Best moment this week: Exposing baby boy to some delicious first Thanksgiving food, with a great group of people.

Miss Anything? Sleeping without a pillow castle.

Movement: He’s getting active. I feel him a lot when I first wake up, and right before bed, but he is always making some moves during the day now as well.

Food cravings: This week I have a hankering for curry.

Gender: Active baby boy!

Looking forward to: My doctor’s appointment next week. I always enjoy hearing his heartbeat and knowing that he is growing healthy.

Why Exercise During Pregnancy?

My number one reason for exercising during pregnancy is mood maintenance. If you have ever been pregnant, then you know how wild and out of nowhere those mood swings can be. Working out releases those coveted endorphins that help stabilize my mood. It also boosts my mood knowing that I am doing something healthy for myself and our baby.

Here is a list of reasons the Mayo Clinic provides for exercising during pregnancy:

  • Ease or prevent back pain and other discomforts
  • Boost your mood and energy levels
  • Help you sleep better
  • Prevent excess weight gain
  • Increase stamina and muscle strength

“Exercise during pregnancy might also reduce the risk of gestational diabetes and pregnancy-related high blood pressure, as well as lessen the symptoms of postpartum depression. In addition, it might reduce the risk that your baby is born significantly larger than average.”

Other benefits include beating pregnancy constipation, better post partum recovery, and sometimes even an easier labor. You would not run a marathon without training for the run. Why then, would you go into what could be a two day labor without preparing your body for the extra work?

If you were not exercising pre-pregnancy, and your doctor clears you for exercise, begin by simply walking. If that does not feel like enough, add in some body weight exercises. Push-ups, squats, and donkey kicks are some exercises to add in to your routine. As little as thirty minutes three days per week will have significant health benefits. If you were exercising pre-pregnancy and are cleared, you can continue your pre-pregnancy routine, scaling as needed for comfort.

Enjoy these workouts to have a healthier pregnancy. Be sure to modify for your fitness level:

5 rounds, 1 minutes each:

  • Medicine ball slams
  • Kettlebell swings
  • Alternating lunges with Medicine ball
  • Rest

3 rounds:

  • Lateral raises -12
  • Overhead dumbbell to knee march – 20
  • Bicep curl – 12
  • Push-ups – 12
  • Dumbbell shoulder press – 12

 

Leave a Reply

Your email address will not be published. Required fields are marked *