You probably already know that regular exercise comes with numerous benefits, including a healthy body, comfortable weight and a sharp mind. Many pregnant women, however, are not sure how to safely incorporate fitness into their lives while they're expecting. Whether you had a consistent exercise routine before you got pregnant or you're used to being more sedentary, fitness can play a role in your healthy pregnancy.
Function
According to the U.S. Department of Health and Human Services Office of Women's Health, exercise serves several purposes for pregnant women. Like all physical activity, exercise during pregnancy helps improve your strength, endurance and cardiovascular health, all of which help prepare your body for the physical stress of pregnancy and labor, and shorten your post-delivery recovery time.
Benefits
According to the U.S. Department of Health and Human Services Office of Women's Health, exercising reduces your risk for high blood pressure and gestational diabetes during pregnancy, as well as your risk for varicose veins, constipation, insomnia, backaches and other pregnancy discomforts. The Department of Health and Human Services Women's Newsletter also says that exercising during pregnancy can have positive effects on your baby's fetal heart rate.
Types
There are three basic types of exercise recommended for pregnant women. Low-impact aerobic exercise, such as swimming, walking or light dancing, increases your heart rate and builds endurance. Strength and flexibility exercise, including yoga, Pilates and light weight training, builds muscle tone. Labor preparation exercises, such as pelvic floor exercises (often called Kegel exercises), may help your delivery be less painful.
Considerations
According to the Department of Health and Human Services Women's Newsletter, it is generally a good idea to maintain your previous exercise regimen when you're pregnant, decreasing your exertion to medium-to-low intensity. Be sure to warm up before and cool down after any exercise session. Also, drink plenty of water and pay attention to your body. If you feel tired, short of breath or just weird, stop and take a rest.
Warning
Always check with your doctor before engaging in any exercise program if you're pregnant. There are some circumstances in which your doctor might recommend you avoid exercise. Pregnant women should never engage in activities that involve the risk of abdominal trauma, such as kickboxing or basketball, and they should be careful of activities that involve the risk of falling, such as skiing or horseback riding. You should also avoid scuba diving when you're pregnant, as it can cause gas bubbles to appear in your baby's blood.
