Regular exercise during pregnancy maintains fitness and makes it easier to get back into shape after the baby is born. However, changes that occur during pregnancy require women to alter their exercise routines as their pregnancy progresses. These changes make pregnant women more prone to injury and fatigue, especially in late pregnancy.
First Trimester
Generally, women in their first trimester can continue to workout normally if they are already in the habit of exercising regularly. Women who haven’t been exercising prior to pregnancy can safely engage in mild to moderate exercise. Check with your practitioner to be sure your workout routine is safe to continue. Pregnancy increases the likelihood of fatigue, low blood pressure and dizziness while exercising in early pregnancy. Avoid vigorous exercise during hot weather; raising your body temperature over 102 degrees Fahrenheit could harm the embryo in the early stages of pregnancy.
Third Trimester
During the third trimester, you may not feel like working out at the same level you have been for the past six months. An enlarged abdomen causes your center of gravity to change, moving forward as your belly grows. This makes it more difficult to balance and increases the likelihood of falling. Weight gain, typically 25 to 40 pounds by the end of pregnancy, puts additional stress on joints. Women in their third trimester are more prone to low back pain. Women should consider modifying their exercise routine during the last trimester, particularly in the last month of pregnancy, to avoid fatigue or injury.
Modifications for Late Pregnancy
By making a few changes to their workouts, women can safely continue to exercise throughout their pregnancy. Avoid exercises that require you to lie flat on your back after the fourth month. The weight of the uterus presses down on blood vessels, which reduces circulation. Pilates and yoga fans may find that their burgeoning bellies limit the number positions they are comfortable in. Hiking, walking or jogging are still safe exercises. Avoid uneven terrain because it’s easier to lose your balance at this stage. Likewise, it’s safer to switch from cycling on the road or bike path to a stationary bike. Pregnant women become more easily fatigued near the end of pregnancy, so try brisk walking instead of jogging. Injuries and muscle strain are less likely while exercising in the water. Classes or videos specifically designed for pregnant women are yet another option.
High-Risk Pregnancies
Women in certain high-risk categories should avoid most forms of exercise during pregnancy. A history of multiple miscarriages, premature labor or very short labors precludes exercise during pregnancy. Women with complications such as placenta previa, incompetent cervix, preeclampsia, high blood pressure, diabetes or thyroid disease should limit exercise during pregnancy. Women who are extremely overweight or underweight should also exercise with caution after consulting with their obstetrician.
References
- “What to Expect When You’re Expecting”; Heidi Murkoff, et al; 2002
- The American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
