Exercising during pregnancy helps keep you and your baby healthy in several ways. Pregnancy can drain your energy and create new aches and pains, which staying active can help alleviate. Exercise also may help prepare you for the challenges of labor and childbirth. Although most women can exercise safely during pregnancy, it's best to check with your doctor first, especially if you have any pre-existing conditions or if you have any questions about whether a particular activity is safe for you and your baby.
Energy and Pain
Regular aerobic exercise promotes a healthy cardiovascular system, which gives you more endurance and energy to counteract the zap to your energy level common with pregnancy. Many pregnant women experience general body aches, particularly in their lower backs from the increased weight of the abdomen. Exercise strengthens your muscles to help prevent pain, and core exercises that work your abdominal muscles and promote good posture help relieve stress on your back. Regular stretching helps keep you limber, improving your mobility and decreasing pain and stiffness during pregnancy.
Labor and Childbirth
Exercising throughout your pregnancy helps keeps your joints loose and tones your core muscles to prepare your body for labor and childbirth. Specific exercises can also help make the labor and delivery process easier and less painful. Practice pelvic tilts on all-fours by arching your back and tucking your buttocks in for several repetitions; these help ease back pain and strengthen your abdominal muscles. Squats help tone your thighs and open your pelvis to prepare for giving birth. Hold a chair or counter to keep your balance while doing squats. Sitting on the floor with your back straight and the soles of your feet touching while your gently press your knees toward the floor helps open your hips and strengthen your pelvic muscles in preparation for childbirth.
Weight Control
Although most pregnant women should gain 25 to 35 lbs. during a healthy pregnancy, gaining too much weight can make it more difficult to lose it after the baby is born. Excess weight can also put you at higher risk for certain problems during your pregnancy, such as gestational diabetes. Staying active throughout your pregnancy encourages good fitness habits that can help you lose the baby weight after you give birth and reduce your risk of weight-related pregnancy concerns.
Considerations
Although exercising during pregnancy is important, be cautious not to exercise too strenuously. Raising your body temperature too much can put your baby at risk and divert too much blood from your vital organs and uterus. Choose low-impact activities that reduce your risk of falling since your center of balance shifts during pregnancy. Walking, swimming and using sturdy machines, such as elliptical trainers or stationary bicycles, are good choices for safe aerobic exercise. Aim for 30 minutes of moderate-intensity exercise at least three days a week and always stretch after a five- to 10-minute warm-up and cool-down period to prevent injury to your muscles and joints.
References
- American Pregnancy Association; Effects of Exercise on Pregnancy; Nov. 2007
- Baby Center; Seven Great Benefits of Pregnancy Exercise; Nov. 2006
- American Congress of Obstetricians and Gynecologists; Exercise During Pregnancy; June 2003
- Baby Center; Four Exercises to Ease Aches and Help With Labor; Nov. 2006
- Baby Center; The Best Kinds of Exercise for Pregnancy; Sept. 2006
