Exercise of any kind, particularly cardiovascular or aerobic exercise, is beneficial during pregnancy, even for those new to exercise. Aerobic exercise provides numerous benefits to both baby and mother, including making childbirth easier and more tolerable and speeding up postpartum recovery time. Pregnant omen should take certain precautions when doing cardio, however --- and always check with your doctor to ensure an exercise is safe for you to perform.
Benefits of Cardio During Pregnancy
Getting at least 30 minutes of exercise most days of the week will help keep you fit during pregnancy. Regular aerobic exercise helps reduce back pain, constipation, bloating and swelling; it also helps to improve your mood and posture, aids in sleep and reduces stress. Further, regular aerobic exercise may prevent or treat gestational diabetes, which affects about 4 percent of pregnant women, according to the American Diabetes Association. Gestational diabetes is when a woman previously unaffected by diabetes develops high blood sugar levels during pregnancy.
Novice Exercisers
Pregnancy is a good excuse to start exercising even if you did not exercise before becoming pregnant. Walking is one of the safest and most effective cardio exercises for pregnant women to perform on a daily basis. Beginners should start out slowly, walking five to 10 minutes at a time and gradually increase the duration until you are able to walk 30 minutes consecutive minutes. Swimming, cycling, yoga, low-impact aerobics or water aerobics are also suitable cardio exercise options for pregnant women starting out with exercise. Cycling does carry the risk of falling, and your balance will be affected as your belly grows --- making recumbent or stationary bikes better exercise options.
Experienced Exercisers
Women who exercise regularly prior to becoming pregnant can and should continue to exercise throughout pregnancy to stay in shape and healthy. Activities such as running, tennis, racquetball and strength training are safe options,in moderation, for pregnant women. Pregnant women must be careful not to overdo it and to avoid exercises that involve lying on your back after the first trimester. Avoid high-risk exercise activities such as contact sports, skiing and horseback riding. Check with your doctor if you're unsure whether an exercise is safe to perform during pregnancy.
Warnings
Women at risk for preterm labor or who have vaginal bleeding or premature rupture of membranes should avoid exercise unless directed by a doctor. Always drink plenty of water before, during and after exercise. Stop exercising immediately and consult your doctor if you experience vaginal bleeding, feel dizzy or faint, have shortness of breath, chest pain, headache, muscle weakness, swelling in the legs, contractions, decreased fetal movement or have fluid leaking from the vagina, recommends the American Congress of Obstetricians and Gynecologists.
