Many pregnant women might hesitate at the idea of exercising in their "delicate state," but in truth, pregnant women aren't quite as delicate as has been believed. In 2010, the medical community holds that under normal circumstances, regular physical exercise is good for both the expectant mother and the baby. The American Congress of Obstetricians and Gynecologists advises women without pregnancy complications to exercise almost every day for at least 30 minutes; however, because every pregnancy and woman is different, if you're interested in starting or maintaining an exercise routine, it is essential that you consult with your doctor first.
Benefits of Physical Exercise
Exercise can provide numerous physical and emotional benefits to pregnant women. A good workout can improve your mood, boost your energy levels, reduce pregnancy-related aches and pains, enhance blood circulation and help you sleep better. Certain exercises can even help prepare you for the physical and mental demands of childbirth. A 2008 Brazilian study led by C. Silveira and published in the journal "Reproductive Health" found that pregnant women who take water aerobics classes are less likely to request pain relief during labor than pregnant women who don't exercise. In addition, the American Pregnancy Association notes that pregnant joggers and runners have more brief labors.
Best Types of Exercise
The American Pregnancy Association recommends that pregnant women engage in low-impact exercises, which are those in which one foot is kept on the floor at all times. This reduces the amount of stress placed on your joints and ligaments as well as lessens the risk of losing your balance and falling down. Low-impact exercises include swimming, walking, yoga, water aerobics, stationary cycling and strength training. If you are accustomed to regularly performing high-impact exercises such as jogging or running, you doctor might clear you to continue these routines through your first two trimesters, as long as your pregnancy continues to be uncomplicated.
Exercises to Avoid
Avoid activities such as water skiing, downhill skiing, snowboarding, horseback riding, scuba diving and rock climbing, and contact sports such as basketball, hockey or football. These activities carry a high risk of falling, which could gravely affect the pregnancy. Exercises that involve lying flat on your back should be avoided as well, especially after the first trimester, because lying on your back can restrict blood flow to the uterus.
Precautions
Even the safest exercises come with some risks. BabyCenter.com notes that one of the biggest risks of exercising during pregnancy is becoming overheated or dehydrated, both which might cause contractions. Drink one cup of water for every 20 minutes you work out and one cup once you finish. Also remember to take a break or stop exercising if you are feeling tired, as injuries happen more frequently when you're exhausted. Finally, you should stop exercising altogether if you feel nauseated, dizzy, faint, or experience bleeding, cramping or contractions. If such symptoms continue for several minutes after you've stopped exercising, call your health care provider.
