Exercising during your pregnancy can be safe and beneficial and can help you feel better and prepare you for labor and delivery. Low-impact exercises, including walking, swimming or riding on a stationary bike, are some recommended exercises, and strength training exercises can also be included in your exercise routine. Always follow your doctor's instructions when you start or continue your exercise routine during pregnancy.
Considerations
Your pregnancy can be a good time to stay active but it is not an ideal time to begin a rigorous exercise routine. You should avoid contact sports during your pregnancy and also avoid activities that increase your risk of falling or other trauma, including horseback riding, skating, skiing and vigorous racquet sports. Stop exercising and call your doctor if you experience pain, vaginal bleeding, uterine contractions, chest pain, dizziness, fainting or abnormal shortness of breath.
Aerobic Exercise
The American College of Sports Medicine recommends 30 minutes of moderate-intensity aerobic exercise at least three days each week for pregnant women. Do exercises that use your large muscle groups, including walking and cycling. A recommended way to gauge your exercise intensity is by using the "talk test." A moderate intensity is one that noticeably increases your heart rate and breathing, but still allows you to maintain a conversation. Always begin your exercise sessions with a warm-up and slowly and gradually work your way up to the recommended amount of aerobic exercise.
Strength Training
Strength training exercises can also be safe to do while you are pregnant, but some precautions should be taken. After the first trimester, avoid exercises that require you to lay flat on your back. You should use lighter weights and do more repetitions as you do strength training to avoid overloading your joints. You should do strength training for your major muscle groups two times each week.
Benefits
Exercising while you are pregnant can provide you and your baby with many benefits. Exercise can help boost your mood and energy level, relieve backaches, improve your posture by strengthening your muscles and reduce constipation. Regular exercise can also help reduce symptoms of anxiety and stress, which may help you sleep better at night. Increasing or maintaining your fitness throughout your pregnancy can also help prepare your body for labor and delivery and help you regain your pre-pregnancy body more quickly.
References
- University of Maryland Medical Center: Exercise During Pregnancy
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- BabyCenter: Is It Safe to Lift Weights During Pregnancy?
- KidsHealth from Nemours: Exercising During Pregnancy
