Expectant mothers were once instructed that it was best if they avoided any physical activity that got their heart rate up. However, the American College of Sports Medicine, or ASCM, indicates that times have dramatically changed. As long as your doctor gives you the okay to exercise during the first trimester of pregnancy and beyond, getting physical activity can be the best thing you can do to protect your health, as well as that of your baby.
Exercise Benefits
The best reason to start an exercise program when you first get the good news is because physical activity makes you feel better. According to the ASCM, exercise increases your energy, helps you sleep better at night, puts you in a good mood and enhances your self-image. Exercise can also reduce lower-back pain, constipation, water retention and incontinence related to pregnancy. But you can also decrease your risk of more serious pregnancy-related complications, such as gestational diabetes and preeclampsia.
Starting Simple
As long as your doctor gives you permission to start a fitness program, there are several activities you can start the first trimester of pregnancy that can be performed until you've reached full term. Most pregnant women should aim to get 30 minutes of exercise a day almost every day of the week. The American Council on Exercise, or ACE, suggests starting with low-impact, moderate intense aerobic activities such as walking, swimming and stationary cycling.
What to Avoid
Pregnant women who already have a fitness program in place and those who are trained athletes may be able to pursue their favorite sports and activities, such as racquet sports, strength training and even running. However, certain types of physical activity are off-limits while you're expecting. These include any contact sports or activities that place you at risk for falling, such as soccer, basketball, downhill skiing, ice skating and gymnastics. Scuba diving is also an activity you'll want to avoid at all stages of pregnancy. According to the American Congress of Obstetricians and Gynecologists, or ACOG, water pressure puts your developing baby at risk for decompression sickness.
Cautions
Exercise is likely to be easiest during the first 24 weeks of your pregnancy, says the ACOG, and more cumbersome as your due date draws near. After the first trimester of your pregnancy, there are certain types of exercises you'll want to avoid: those that require you to lie on your back. Lying in a supine position reduces your blood flow; when you stand up again, you might feel woozy and off-balance. Pay careful attention to what your body tells you while you exercise; if you sense you're overdoing it, slow down or take a break. However, if you're pregnant, make sure to talk to your doctor first before engaging in exercise to make sure you get the best benefits from your fitness program.
References
- American College of Sports Medicine: ASCM Offers Guidance on Physical Activity During Pregnancy; June 2006
- American Council on Exercise: Exercise and Pregnancy
- American Council on Exercise: Are There Guidelines for Cardio Exercise During Pregnancy?; Jessica Matthews; September 2010
- American College of Obstetricians and Gynecologists: Exercise During Pregnancy; June 2003
- MayoClinic.com: Pregnancy and Exercise; July 2010
