When you're super pregnant, just getting out of bed and walking to the bathroom, yet again, might seem like more exercise than your body can muster. Those days come and go, especially toward the end of your pregnancy. However, if you spend your good days building strength and endurance, you'll have an easier time with the more challenging days that come with pregnancy.
Benefits
Exercise during pregnancy improves your energy. For women who struggle with pregnancy fatigue, that alone is a good enough reason to strap on some walking shoes. Still, the benefits of exercise don't end there. According to the American Pregnancy Association, regular exercise helps you sleep better, safeguards your muscles and joints from persistent aches and pains and keeps your weight in check. When you tone and strengthen your muscles and build your overall endurance, you're likely to make it through labor and delivery with less stress and strain. Exercise can also reduce your risk of certain pregnancy complications, like high blood pressure and gestational diabetes.
What Kind
Not all exercises make the cut when you're pregnant, even if you were an accomplished athlete before you had a life growing inside of you. Exercises that increase your fall risk or call for sudden, jerky movements are off the table. That means no skiing, horseback riding, rock climbing or contact football. Low-intensity exercises that increase your heart rate without putting too much strain on your body are the safest and most effective forms of exercise during this time. Choose activities such as walking, swimming, jogging or low-impact aerobics. Prenatal yoga is also helpful for relieving stress, improving flexibility and strengthening your muscles.
How Much
The American Congress of Obstetricians and Gynecologists recommends building up to daily 30-minute workouts, but points out that even small amounts of exercise reap big rewards. That means if all you can muster on day one of your exercise journey is five minutes on a stationary bike, you still win at the exercise game. Make it your goal to add a few minutes onto your routine each week -- in time you'll be fit enough to meet your goals.
Staying Safe
Even low-impact exercises have the potential to be dangerous if you don't approach them with caution. Loosen up your muscles to help prevent injury by stretching and doing five to 10 minutes of light, easy cardio, recommends ACOG. Wear comfortable athletic shoes, weather-appropriate clothing and a supportive bra to keep yourself comfortable. Skip exercises that require you to lay flat on your back. Stop working out immediately and call your prenatal care provider if you get dizzy, experience pain or feel chest tightness, have difficulty breathing or experience vaginal bleeding or spotting.
References
- American Pregnancy Association; Exercise Guidelines During Pregnancy; October 2008
- American Pregnancy Association; Effects of Exercise on Pregnancy; November 2007
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- FamilyDoctor.org: Exercise During Pregnancy: What You Can Do for a Healthy Pregnancy; September 2000
Member Comments