My Pregnancy

Exercise during pregnancy for general well being

Exercise during pregnancy for general well being

If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. 

However, it is important to discuss exercise with your obstetrician during your early prenatal visits. If your health care professional gives you the OK to exercise, you can discuss what activities you can do safely.

Benefits of exercise during pregnancy:

Regular exercise during pregnancy benefits you and your fetus in these key ways:

  •   Reduces back pain 
  •   Eases constipation 
  •   May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery
  •   Promotes healthy weight gain during pregnancy 
  •   Improves your overall general fitness and strengthens your heart and blood vessels 
  •   Helps you to lose the baby weight after your baby is born

Duration, frequency and type of exercise:

Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week

An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. 

Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing. Examples of moderate-intensity aerobic activity include brisk walking and general gardening (raking, weeding, or digging). 

You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day.

If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.

If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat

Changes in the body during pregnancy

Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury. Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt

Balance—The extra weight in the front of your body shifts your center of gravity. This places stress on joints and muscles, especially those in your pelvis and lower back. Because you are less stable and more likely to lose your balance, you are at greater risk of falling. 

Breathing—When you exercise, oxygen and blood flow are directed to your muscles and away from other areas of your body. While you are pregnant, your need for oxygen increases. This may affect your ability to do strenuous exercise, especially if you are overweight or obese.

Some safe exercises during pregnancy:

Experts agree these exercises are safest for pregnant women:

Walking—Brisk walking gives a total body workout and is easy on the joints and muscles.

Swimming and water workouts—Water workouts use many of the body’s muscles. The water supports your weight so you avoid injury and muscle strain. 

Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.

Modified yoga and modified PilatesYoga reduces stress, improves flexibility, and encourages stretching and focused breathing. There are prenatal yoga and Pilates classes designed for pregnant women. These classes often teach modified poses that accommodate a pregnant woman’s shifting balance. You also should avoid poses that require you to be still or lie on your back for long periods

If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss these activities with your obstetrician or other member of your health care team.

Precautions when exercising during pregnancy:

Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow.

Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running. 

Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.

Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time.

The conditions or pregnancy complications that make exercise unsafe

  •   Certain types of heart and lung diseases 
  •   cerclage
  •   Being pregnant with twins or triplets (or more) with risk factors for preterm labor 
  •   Placenta previa after 26 weeks of pregnancy 
  •   Preterm labor or ruptured membranes (your water has broken) during this pregnancy regular physical activity 
  •   Preeclampsia or pregnancy-induced high blood pressure 
  •   Severe anemia

Warning signs if present then stop exercising:

  •   Bleeding from the vagina
  •   Feeling dizzy or faint
  •   Shortness of breath before starting exercise
  •   Chest pain
  •   Headache
  •   Muscle weakness
  •   Calf pain or swelling
  •   Regular, painful contractions of the uterus
  •   Fluid gushing or leaking from the vagina

Exercises to be avoided during pregnancy:

  •   Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball 
  •   Skydiving 
  •   Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding 
  •   “Hot yoga” or “hot Pilates,” which may cause you to become overheated 
  •   Scuba diving 
  •   Activities performed above 6,000 feet (if you do not already live at a high altitude)

It is important to keep exercising after my baby is born:

Exercising after your baby is born may help improve mood and decreases the risk of deep vein thrombosis (DVT), a condition that can occur more frequently in women in the weeks after childbirth. In addition to these health benefits, exercise after pregnancy can help you lose the extra pounds that you may have gained during pregnancy