Exercising while you are pregnant can lift your mood, relieve discomfort and make delivery easier. The number of calories you burn might vary. On one hand, the extra weight you're carrying will make your body work harder and increase your energy expenditure. But on the other hand, you're likely to work out at a less intense level. The American College of Obstetricians and Gynecologists recommends regular, moderate exercise but warns that pregnancy is the wrong time to try to lose weight.
Energy Expenditure During Exercise
You can roughly calculate the number of calories burned per hour by considering your weight and exercise intensity, according to sports coach Brian Mac. A normal weight gain is between 25 and 35 pounds by the end of your pregnancy, although you should gain slightly more if you were underweight previously. If you weigh 160 pounds, you'll burn roughly 640 calories per hour jogging at 5.5 mph, and 480 per hour swimming at a moderate pace. Add 10 percent to these values for every 15 pounds heavier you are. The American Pregnancy Association advises you need an extra 300 calories per day during your second and third trimesters. If you're working out, you should increase this to compensate.
Exercise Guidelines
The American College of Obstetricians and Gynecologists advises trying to exercise 30 minutes most days. Most women can continue with their usual exercise routine, although you might find it harder in later months. Never exercise to the point of exhaustion, which is a sign your body is not getting the oxygen you need and could harm your baby. Avoid exercises that require lying flat on your back or carry a risk of falling. Take care not to overheat, and drink plenty of fluids. Listen to your body, and stop if you feel dizzy, short of breath or have a headache or muscle pain.
Benefits of Exercise
Although you shouldn't try to lose weight, regular exercise brings many other benefits. It can improve your muscle tone, strength and endurance and can boost your energy level. It can help reduce constipation, bloating and swelling and might prevent and treat gestational diabetes. It can also help you sleep better. You'll keep fit during your pregnancy and might find it reduces the pain of labor.
Other Considerations
If you're just getting started, talk to your doctor about safe exercises during pregnancy. Activities such as walking, swimming, yoga and low-impact aerobics are ways to start. Strength training will make your muscles stronger and may help prevent some of the aches and pains common in pregnancy, but avoid lifting weights above your head. If you're at risk of pre-term labor, vaginal bleeding or premature rupture of membranes, your doctor might advise you not to exercise. Ask for advice if you have high blood pressure or other health conditions.
References
- American College of Obstetricians and Gynecologists; Exercise During Pregnancy; 2003
- Brian Mac Sports Coach; Energy Expenditure; 2011
- American Pregnancy Association; Pregnancy Weight Gain; May 2009
- American Pregnancy Association; Pregnancy and Nutrition; 2011
- American Pregnancy Association; Exercise Guidelines; June 2011
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