Pregnancy and Exercise

Exercise in general is always a good idea. However, during your pregnancy you and your prenatal care provider need to discuss exactly what kind of exercise will be best for you. The answer will depend on several factors, such as any special medical conditions you may have, and how active you were before you became pregnant. If you have already been exercising, it’s easier to keep exercising while you are pregnant, although most women find they need to exercise at a lower level than before. If you haven’t been exercising, your prenatal care provider will advise you to start slowly.

If You Haven’t Been Exercising

The best exercises during pregnancy are those that don't require your body to bear extra weight. Walking, swimming and stationary cycling can often be continued throughout pregnancy. Walking is especially recommended for those who were not active before becoming pregnant, since it is a low-impact, total body workout. Swimming is also good since the water supports your weight while you work your major muscle groups, helping you to avoid straining your muscles. Stationery cycling and low-impact aerobics (designed just for pregnant women) are great aerobic workouts.

It May Be Safe to Continue

If you are already a runner or lift weights, your prenatal care provider will advise you on whether to continue your workouts. Running is a great aerobic exercise, while lifting weights strengthens your muscles and may help you avoid the aches and pains that can occur due to the effect on your body of the extra 25-40 pounds that you will probably gain during your pregnancy.

Best to Avoid

Some of the changes to your body will affect your ability to exercise. The extra weight you are carrying in front will shift your center of gravity which can make you more likely to fall, place stress on your muscles, and increase your heart rate. Avoid activities that normally have a risk of falls or injury. This includes all contact sports, such as soccer and basketball. Also, skiing, horseback riding, riding ATVs, most racquet sports and gymnastics always carry a risk of falling, which is increased as your body changes.

Some Things to Remember

• Begin each workout with a 5-10 minute warm-up, such as walking in place, and gently stretch your muscles. Do the same at the end of the workout to slowly lower your heart rate.
• After the first 3 months of pregnancy, it's best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation. Also avoid long periods of standing, for the same reason.
• In hot weather, exercise in the early morning or late evening to help you avoid getting overheated. If you’re exercising indoors, make sure the room has enough ventilation.
• Consider using a fan to help keep yourself cool. Drink plenty of fluids, even if you don't feel thirsty.
• Make sure that you're eating a well-balanced diet. Normally, pregnancy increases your food requirements by 300 calories a day, even without exercise. Wear a bra that supports your breasts.

Why Exercise?

If your prenatal care provider agrees, exercising for about 30 minutes per day, several days a week is one of the best things you can do to benefit your health during pregnancy. An exercise program can help you by:

• Increasing your energy levels
• Increasing your strength and endurance, which may help you cope with the pain of labor
• Helping to reduce some of the common complaints of pregnancy, such as backaches, swelling, bloating and constipation
• Helping you to sleep better
• Preventing or helping you manage gestational diabetes, a form of diabetes that sometimes occurs in pregnancy due to hormonal changes.
• Be Aware of the Warning Signs

Finally, keep in mind the following list of signs that you are overdoing your exercise. Stop exercising immediately and call your prenatal care provider if you have:

• Blood or fluid coming from your vagina
• Sudden or severe abdominal or vaginal pain
• Contractions that go on for 30 minutes after you stop exercising
• Chest pain
• Shortness of breath
• Headache that is severe or won't go away
• Dizziness
• Dim or blurry vision

Remember

A good exercise program, followed consistently, can help you to feel better throughout your pregnancy, prepare your body for labor and childbirth, and even get you back in shape faster after the baby is born.