Many expectant mothers wonder if it is safe to exercise during pregnancy, especially those women expecting their first child. Doctors do say that not only is exercise safe during pregnancy for those with low-risk pregnancies, they recommend it since there are many benefits of exercise during pregnancy.
The Benefits of Exercise During Pregnancy
The American Congress of Obstetricians and Gynecologists recommend 30 minutes or more of moderate exercise daily for healthy pregnant women. There are many benefits of exercise during pregnancy. Exercise can lower the risk of developing gestational diabetes and can reduce common pains such as backaches. Exercise also helps improve energy, mood, posture and sleep, and may even help prepare you for childbirth.
How to Exercise Safely During Pregnancy
There are many things to keep in mind when you are exercising during pregnancy. You do not want to engage in sports or activities that could lead to a fall or a hit to your abdomen. It is essential to take in additional calories when exercising to ensure the baby is getting enough nutrients. Also make sure to drink plenty of water and wear comfortable clothes and shoes when exercising. Avoid lying flat on your back, especially during the fist trimester, because this could result in dizziness because of reduced blood flow. Avoid getting overheated or overdoing a workout.
Exercise for Beginners
Even if you have not exercised regularly before you were pregnant, you can still begin an exercise program now that you are pregnant. Exercise beginners should begin slowly by exercising a few times a week with a day of rest in between, limiting yourself to 15 to 20 minutes per workout. Some mild exercises you can try are walking, swimming, low impact aerobics and yoga.
When to Not Exercise During Pregnancy
There are symptoms and signs to watch for that indicate it might be dangerous to continue exercising or that mean you may have worked out too hard. These include dizziness or fainting, nausea, heart palpitations, calf swelling, vaginal bleeding, a sudden change in body temperature or sharp and recurring pain in your abdomen or chest. Seek medical attention immediately if you experience one or more of these symptoms.
