Fluid retention, or edema, is a common side effect of pregnancy. Not only does your body retain more fluid, an increase in blood and fluid production also occurs during pregnancy to accommodate your growing baby. While fluid retention can occur anytime during pregnancy, it is most prevalent during the third trimester. The resulting swelling most often occurs in the feet, ankles, legs, hands and face. Although some fluid retention is inevitable, exercise can help to lessen the extent.
Fluid Retention Triggers
While fluid retention occurs naturally during pregnancy, there are several factors that can exacerbate the condition. Being on your feet all day as well as prolonged periods of standing can cause fluid to pool in your legs and feet. Dietary issues such as low potassium intake and high consumption of caffeine and sodium can also increase fluid retention throughout your body. Because heat can aggravate swelling, a summertime pregnancy can result in greater fluid retention than one in during the winter.
Types of Exercise
Swimming or other forms of exercise in a pool are the most effective ways to combat fluid retention during pregnancy. The hydrostatic pressure present in an aquatic environment exceeds the pressure inside your body, thereby assisting circulation and reducing swelling all over the body. The muscle contractions generated by gentle exercise such as walking, prenatal aerobics and riding a stationary bike can also improve circulation and help to lessen the effects of fluid retention during pregnancy. Consult your health care provider before beginning a new exercise program.
How Much Exercise
Pregnant women should exercise 30 minutes a day three to five days a week. If you are new to exercise, begin with 5 minutes of exercise a day, adding 5 minutes every week until you are up to 30 minutes. Regular exercise is preferred over intermittent activity for pregnant women.
Exercise Tips
Pregnant women should avoid exercising in hot, humid environments and wear loose, comfortable clothing. Eat a pre-exercise snack and drink water every 15 to 20 minutes of activity. Do not exercise to exhaustion and if exercise results in increased fatigue, decrease the intensity or duration.
When to Contact your Doctor
While mild swelling from fluid retention is normal during pregnancy, contact your doctor if you experience sudden or severe swelling, which could be a sign of a serious condition known as preeclampsia. Swelling in one limb can indicate a blood clot and should also be reported to your doctor.
References
- "American Council on Exercise Pre- and Post-Natal Fitness"; Lenita Anthony; 2002
- MayoClinic.com: Ankle Swelling During Pregnancy: Is It a Concern?
- American Pregnancy Association: Swelling During Pregnancy
- American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
