Exercise during pregnancy provides a number of benefits. It can help to reduce backaches, constipation and bloating. It can lower blood sugar and prevent or manage gestational diabetes mellitus. Similarly, it can lower blood pressure and lower the risk of pregnancy-induced hypertension. Exercise can improve energy, mood and posture and lowers the risk of postpartum depression. Women who exercise during pregnancy will sleep better and have improved stamina, which can help them manage their labor more successfully.
Quantity
The amount of exercise should be determined by the woman exercising. Women should avoid excessive straining. According to MayoClinic.com, 30 minutes of exercise on most days of the week is advisable. Women can start with small amounts of exercise every day, even just five minutes initially, and gradually build it up. Women who were exercising before their pregnancy can often continue exercising for the same duration of time.
Quality
The quality of exercise is equally important. Again, women should be in tune with their bodies and avoid excess strain. Activities such as rapid walking, bicycling and swimming are all safe. Many gyms may have special aerobics classes for pregnant women. Running, racquet sports and strength training can also be done in moderation. Before working out, a good stretch will certainly help, and women should ensure they stay hydrated during and after their exercise.
Things to Avoid
Women should be able to carry on a conversation during their workout--if they are excessively breathless, they are probably overdoing it. Women should avoid exercising on very hot days. They should also avoid unstable or rough terrain, as joints during pregnancy are more lax and thus more liable to sprain. Contact sports should certainly be avoided, as should downhill skiing and scuba diving. During the second and third trimesters, women should avoid exercises that involve laying on their back, as these can decrease blood flow to the uterus.
Who Shouldn't Exercise
Before a pregnant woman begins an exercise routine, it is advisable that she consult with her obstetrician. Though exercise is generally recommended during pregnancy, some women should avoid exertion as much as possible. The American College of Obstetricians and Gynecologists advises that women with restrictive lung disease, severe heart disease, incompetent cervix, persistent second or third trimester bleeding, ruptured membranes and pregnancy-induced hypertension avoid exercising. Pregnant women should cease exercising if they have unexpected vaginal bleeding, chest pain, headache, calf pain or swelling, decreased fetal movements, amniotic fluid leakage and preterm labor.
