Exercise programs for pregnancy are designed to optimize the health of the mother and unborn baby. However, the American Council on Exercise cautions, certain medical conditions during pregnancy may make it dangerous for the mother to exercise. Consult your doctor before beginning any exercise program to determine if exercise is safe and appropriate for your pregnancy. If you are cleared to start an exercise program, start slowly and pace yourself, ACE suggests.
Benefits of Exercise During Pregnancy
Participating in an exercise program during pregnancy can help increase your energy and stamina, the Mayo Clinic explains. It may also help prevent gaining excess weight and reduce your risk of gestational diabetes. The clinic adds that pregnancy may improve muscle strength, which can help you prepare for labor. ACE, meanwhile, reports that exercise during pregnancy can help improve posture, reduce backaches, and relieve constipation, insomnia, leg cramps, hand and foot swelling and varicose veins.
Safe Pregnancy Exercises
The American Congress of Obstetrics and Gynecologists reports that walking is safe for pregnant women because it is easy on the joints. Swimming may help prevent your legs from swelling, and the water supports your weight, reducing your risk of injury. Low-impact aerobics, cycling, and stationary cycling are options that exercise the lungs and heart. ACOG does not recommend regular cycling for women late in their pregnancy, because your larger belly increases the risks of losing balance and falling off the bike.
Additional Exercises Safe for Pregnancy
Wall push-ups are safe for pregnancy, the Mayo Clinic confirms. Wall push-ups work the chest muscles known as the pectorals and the triceps muscles on the backs of your upper arms. Performing wall squats with a fitness ball placed behind your back is another option. The clinic lists leg lifts, step-ups, side planks with knee support, seated row using resistance tubing, supported V-sit with a BOSU ball and seated deadlifts using resistance tubing as other exercises safe for pregnant women.
Exercises and Conditions to Avoid
Avoid exercises that require jumping and rapid or jarring movements, ACOG instructs; avoid exercises performed while lying on your back after the first trimester. Pregnant women should also avoid exercising in hot, humid weather and should never exercise to the point of exhaustion. To prevent dehydration and overheating, ACOG advises pregnant women to drink plenty of water.
Considerations
Pregnancy causes many bodily changes that may affect your ability to exercise. Hormonal imbalances make your joints more prone to injury; ACOG explains; your center of gravity will be shifted to the front of the body, increasing your risk of losing your balance and falling. The excess weight can also cause back pain, and make your body and heart work harder to perform exercise than it did before pregnancy.
Warning Signs
Pregnant women should stop exercising and call their doctor immediately if they experience dangerous symptoms, ACOG advises. Some of these symptoms include uterine contractions, bleeding from the vagina, muscle weakness, leaking fluid from the vagina, decreased fetal movement, dizziness, feeling faint, chest pain, increased shortness of breath and swelling or pain in the calf.
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