Exercise is a major facet of a healthy lifestyle, even for those who are pregnant. Exercise can benefit both mother and baby. A mother who exercises is also more likely to make other good health decisions, such as going to regular doctor appointments and eating a healthy diet. Some pregnant women should refrain from exercise, so it is important for you to speak with your physician before continuing your exercise program or starting one.
Benefits
There are both mental and physical benefits to exercising while pregnant. Physically, you are likely to feel less fatigued and experience less nausea and swelling. Women who exercise appropriately throughout pregnancy improve their chances of having a shorter labor, fewer delivery complications and shorter postpartum recovery time. Mentally, you may feel less stress, anxiety and depression.
Considerations
The type of exercise, intensity and duration are likely to need adjusting as your pregnancy progresses. After the first trimester, allow for longer rest periods during a workout and don't participate in risky or high-stress activities. As the fetus grows and puts more stress on your blood vessels and organs, you will need to increase hydration and calorie intake. You may become fatigued more quickly and will need to adjust exercises as your center of gravity shifts.
Precautions
Pregnant women have more difficulty staying hydrated and dissipating heat, so it is important for you to have plenty of water available during exercise and wear clothing that doesn't overheat you. You are likely to experience alterations in balance and stability, so work out in a safe environment or with a trainer or partner. On each prenatal doctor visit, consult your doctor about types of exercise appropriate for you at your stage of pregnancy.
Adaptations
Simple adaptations to your existing workout can result in a healthy plan for you during your pregnancy. If before pregnancy you participated in high-risk activities such as mountain biking, switch to a safer alternative such as an upright exercise bike. If you have been a runner, switch to jogging or walking. If you are used to exercising only indoors in a poorly ventilated room, go outside or add a fan or air conditioner to help maintain your body temperature. Swimming is a good workout for an expectant mother because the water supports your extra weight.
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