For pregnant women, regular exercise can improve your health, give you more energy, control and manage your weight, improve your posture, increase your strength and endurance and help prepare you for labor. If you are pregnant, take precautionary measures in all facets of life, including exercise, in order to have a successful and healthy pregnancy. While most pregnant women can and should exercise for 30 minutes on most days, speak with your doctor before beginning an exercise program.
Frequency
For pregnant women, the American Congress of Obstetricians and Gynecologists has recommended the accumulation of 30 minutes or more of moderate intensity exercise on most days of the week upon physician's approval. Exercise in moderation is an important part of a successful pregnancy. If you participated in an exercise program before getting pregnant, you should be able to maintain that program to some degree throughout your pregnancy. Ideal exercises might include brisk walking, moderate bike riding, swimming, yoga and moderate-intensity weight training.
Benefits
Pregnant women can benefit greatly from regular exercise. The American College of Sports Medicine explains that regular exercise can help keep pregnancy weight gain in check, prevent gestational diabetes and pregnancy-induced hypertension, and possibly reduce the length of labor. Exercise also can boost a pregnant woman's mood and energy levels, help her feel better, improve her sleep, increase her strength and agility of muscles and joints, and improve her posture, according to KidsHealth.
Considerations
Consult your physician before beginning an exercise program if you are pregnant. MayoClinic.com says that you should pace yourself appropriately. You should be able to hold a conversation while exercising; if you are winded or cannot speak normally as you exercise, you are probably pushing yourself too hard. The ACSM also advises that you avoid large increases in body temperature while you exercise.
Warning signs that your exercise intensity is too high can include excessive sweating, dizziness or shortness of breath. Pregnant women should not overexert themselves to reach peak fitness levels or to train for athletic competitions. Avoid hiking at elevation, scuba diving, horseback riding, high-impact exercise and exercises that require you to lie flat on your back or lift weights above your head.
Warnings
All pregnancy exercise programs should be monitored by a health professional. Additionally, listen to your body during exercise. Baby Center warns that you should stop exercising and contact your physician if you experience any of the following symptoms during exercise: vaginal bleeding, faintness, shortness of breath, headache, chest pain, muscle weakness, calf pain or swelling, back or pelvic pain, contractions, rapid heart palpitations, fluid leaking from your vagina or decreased fetal movement.
References
- ACSM; Exercise During Pregnancy; Aug 2000
- KidsHealth: Exercising During Pregnancy
- Baby Center: When Not to Exercise During Pregnancy
- American Congress of Obstetricians and Gynecologists; Exercise During Pregnancy; 2003
- MayoClinic.com: Baby Let's Move!
- MayoClinic.com; Exercise During Pregnancy: Is Heart Rate a Concern?; Roger W. Harms, M.D.
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