In most cases women can and should exercise during pregnancy if given approval by their obstetrician. Performing regular moderate intensity exercise during pregnancy can benefit both mom and baby. Exercise programs for pregnant women may need to be modified, however, to help ensure a safe and healthy pregnancy. In some cases exercising during pregnancy may be contraindicated by a healthcare provider.
Benefits of Exercise
Exercise during pregnancy has been shown to have health benefits for both mom and baby. According to the Weight Control Information Network, exercising at a moderate intensity while pregnant can help mom and baby gain proper amounts of weight, help mom return to a healthy weight after delivery, improve energy levels, improve sleep, reduce risk for gestational diabetes, improve mood, help mom have an easier and quicker labor, and reduce pregnancy symptoms such as backaches, constipation, bloating, leg cramps and swelling.
Safe Heart Rate
Most healthcare providers recommend avoiding exercises that cause breathlessness during pregnancy. The American Pregnancy Association recommends pregnant women achieve a heart rate during exercise that is approximately 50 to 80 percent of their maximum heart rate, and keep their heart rate below 140 beats per minute as a good rule of thumb.
Pregnancy Exercise Recommendations
The type, duration and intensity of exercise recommended during pregnancy depend on pre-pregnancy workouts and fitness level. The U.S. Department of Health and Human Resources (HHR) recommends that most healthy pregnant women engage in at least 2 1/2 hours of moderate-intensity aerobic physical activity each week. Types of exercises recommended include low-impact aerobic physical activity such as walking, bicycling and swimming.
Prevent Overexertion
Overexertion while exercising during pregnancy can be harmful for the mom and reduce oxygen and blood flow to the baby. To avoid overdoing it, exercises should begin at a slow pace with a proper warm-up and cool-down. HHR recommends pregnant women avoid exercising on their back after the first trimester. To help prevent overexertion it's important to drink plenty of water, avoid working out in extremely hot weather, maintain a safe heart rate, and avoid working out to exhaustion, breathlessness, dizziness, physical pain or becoming overheated.
Contraindications for Exercise
According to the Mayo Foundation for Medical Education and Research, pregnant women with diabetes, heart disease, high blood pressure or placenta previa should exercise with caution and consult with their healthcare provider before exercising. Certain activities that involve high altitudes, being under water, contact sports or high-impact activities may be discouraged.
Exercise should be discontinued and a healthcare provider contacted if conditions such as vaginal bleeding, dizziness, leaking fluid, reduced fetal movement, blurred vision, contractions, chest pain or abdominal pain occurs, according to HHR.
