While exercise for women during pregnancy was once considered unsafe, it is now known to be beneficial in most cases. Regular, non-strenuous exercise can ease pregnancy symptoms and prepare you for childbirth. The March of Dimes recommends that pregnant women get 30 minutes of aerobic exercise each day. The type and intensity of exercise safe for you during pregnancy depends on your current health and pre-pregnancy fitness level.
Benefits
Exercise during pregnancy helps improve muscle tone and strength and increase stamina, all of which will help prepare your body for the demands of pregnancy, labor, delivery and motherhood, according to the NHS. Remaining active during your pregnancy also makes it easier to return to your pre-pregnancy weight following the birth of your baby. Exercise may also ease some pregnancy-related symptoms, such as fatigue and constipation, as well as improve circulation, relieve stress, improve sleep and help prevent postpartum depression. According to the March of Dimes, exercise for women during pregnancy can also help prevent gestational diabetes and control it once it starts.
Types
Contact sports and exercises that put you at increased risk of falling or impact are not safe during pregnancy, according to the NHS. This includes horseback riding, martial arts, skiing, soccer, hockey and activities that involve leaping and bouncing. Moderately intense aerobic exercise is generally safe for healthy pregnant women, and yoga is beneficial because it can increase flexibility without stressing the joints. Running is an excellent means of improving your cardiovascular health and stamina, but should only be done during pregnancy if you were an experienced runner prior to conceiving. Never scuba dive during pregnancy, as it can cause potentially fatal gas bubbles to develop in your baby's circulatory system, according to the March of Dimes.
Time Frame
During early pregnancy, it is generally safe to continue with any exercise routine established prior to your pregnancy, provided you suffer from no complications or pregnancy risks. During the second and third trimesters, you may need to decrease the intensity of your workouts to account for increased fatigue and problems with balance caused by your growing abdomen. Exercises that involve laying flat on your back are not safe after 16 weeks gestation because your growing abdomen puts pressure on large blood vessels. This can restrict blood flow to your uterus and harm your baby, according to the March of Dimes. According to the NHS, walking and swimming are usually safe throughout pregnancy, with swimming becoming the most comfortable and least dangerous form of exercise during the last couple of months.
Considerations
Visit your doctor for a complete examination before engaging in an established routine or beginning any new exercise program during pregnancy, and report any problems or concerns to your doctor immediately. Women at risk of preterm labor or who suffer from a serious preexisting medical condition, such as lung disease or heart disease, may be unable to exercising during pregnancy. Moreover, some pre-existing problems, such as asthma, may become worse during pregnancy and interfere with exercise.
Warning
During pregnancy, your body goes through a number of changes that leave it more susceptible to strain and injury. Your joints and ligaments are more vulnerable to injury because the pregnant body produces a hormone called relaxin that serves to loosen and relax your joints and ligaments in preparation for delivery. Pregnancy can also leave you at increased risk for dehydration, a condition that can trigger pre-term labor in some cases. Exercising vigorously early in pregnancy may also be dangerous, as becoming too hot during the first trimester of pregnancy can potentially cause birth defects, according to the Nemours Foundation. Contact your obstetrician or midwife immediately if you experience breathing difficulties, vaginal bleeding, rapid heart rate, pain in your back or pelvis, decreased or increased fetal movement, dizziness, headache, chest pain or contractions.
