Physical fitness during pregnancy benefits you and your developing baby. Prenatal exercise classes can boost and sustain your motivation to be in good shape. Before beginning any prenatal exercise regimen, ask your doctor if it is right for you and your baby. If you are an athlete, seek medical advice about your training routine during pregnancy.
Safe & Unsafe Types of Exercise
Medically recommended forms of exercise do not increase your risk for miscarriage, the American Pregnancy Association reports. Swimming, walking and aerobics, particularly water and low-impact aerobics, are generally safe. Running may be also, particularly if you ran before your pregnancy. You might enjoy prenatal yoga classes, although you should ask your instructor which poses to avoid.
Particularly after your first trimester, avoid exercises that require you to lie flat on your back. These can impair uterine blood flow. If you cycle, shift to a recumbent or stationary bike to avoid falls as your pregnancy progresses. Weightlifting can be a good choice, especially if you strength-train your abdomen and upper body. Refrain from stressing your lower back and from lifting the weights overhead.
Because these activities involve a risk of falling, pregnant women are generally advised to avoid contact sports, gymnastics, horseback riding, inline skating, water skiing, and racket sports. High-altitude hiking and downhill skiing can also deprive you and your baby of needed oxygen. Scuba diving can cause your baby to have decompression sickness.
Benefits
Regular exercise can alleviate common pregnancy discomforts, including stress, fatigue, sleep disturbances, swelling, bloating, constipation and back pain, the American Congress of Obstetricians and Gynecologists advises. It can also improve your circulation, flexibility, endurance, strength and posture, thus preparing you and your baby for the physical challenges of birth. Exercise may help relieve health conditions like gestational diabetes.
Cautions
Build up slowly with any new exercise routine. Do not overexert yourself. Be aware of your pregnant body's extra weight, ever-shifting center of gravity, increased heart rate and relaxed ligaments. To prevent joint injuries, stretch and warm up and avoid jerky movements. Stay well-hydrated and well nourished and dress comfortably. Be alert to danger signs such as breathlessness, faintness or dizziness, blood or other fluids from your vagina, muscular weakness, headache, chest pain, uterine cramping, fewer fetal movements and/or swelling or pain in your calves. With any of these symptoms, stop exercising and contact your doctor.
Finding Classes
Fitness centers and hospitals frequently offer prenatal exercise classes. Look for notices in local parenting resource directories like the Expectant Mothers' Guide to Your City. Your health insurance may cover the cost of an exercise class, or you may be able to find one that is free or inexpensive.
Alternatives to Classes
Appropriate exercise classes may be unavailable in your community, or they might not fit into your schedule or your budget. The FitPregnancy website or the Sutter Health website's section on Prenatal Exercises offer further suggestions for prenatal exercise alternatives. If you go the "independent study" route, it is all the more vital to first ask your physician whether your proposed activities are safe for you and your baby.
