In most circumstances, exercise during and after pregnancy is not only safe, it is good for you. During this time, your body will undergo a series of changes. Exercise during pregnancy and postpartum should be modified to take these changes into account. Consult your health care provider before beginning any exercise program.
Benefits
Even if you have not been exercising prior to becoming pregnant, the American Congress of Obstetricians and Gynecologists recommends you start. Exercise helps reduce the discomfort of pregnancy, and may help you sleep better. It can also lower the risk of urinary tract infections, constipation and gestational diabetes. Postpartum exercise can promote healing and help you shed extra weight gained during pregnancy.
Starting Up
Whether you were exercising before pregnancy, just starting or resuming an exercise routine postpartum, moderation is the watchword. Start slowly and avoid becoming overtired. Women who are especially bothered by dizziness, nausea and other symptoms of early pregnancy may want to wait until the second trimester to start exercising. If you worked out regularly during pregnancy and delivered without complications, you can probably resume exercising as soon as you feel like it after the baby is born. Follow your doctor's or midwife's advice regarding postpartum exercise. Avoid working out in very hot weather, and be sure to drink plenty of fluids.
Pregnancy
Most aerobic exercises are safe when you are pregnant, including running, swimming and cycling. Activities like tennis, stretching and strength training are also recommended by ACOG. You should avoid any contact sport or activity with a high risk of falling, such as downhill skiing. Do not push yourself to the point you become exhausted or short of breath during any sport or activity.
Postpartum
After delivery, you probably can begin a light exercise routine in a week or so. This is true even if you've had a C-section, provided you have your doctor's approval. Start with 30-minute walks at a moderate pace three days a week. In some cases, your health care provider may advise you to delay resuming exercising until after your six-week checkup.
Precautions
Don't do exercises that require you to lie on your back after the first trimester. Working out in this position reduces blood flow to the fetus. Stop exercising if you become dizzy or short of breath and if you experience any vaginal discharge or muscular weakness. Postpartum, you may find that the pregnancy has opened a gap in your abdominal muscles. Don't attempt strenuous abdominal exercises until this gap has started to close.
