According to the American College of Sports Medicine (ACSM), regular cardiovascular and strength training exercises are safe and recommended for most pregnant women. Regardless of her current fitness level, a woman can get into shape (or maintain her current level if she is already fit) during pregnancy, improving her personal health and the well-being of her baby.
Benefits
A regular exercise routine during pregnancy improves a pregnant woman's strength and stamina---two aspects that can ease labor and delivery pains and hasten a mother's physical recover after giving birth. Exercise boosts energy levels and may decrease backaches and muscular pain during pregnancy. Working out while pregnant helps relieve common symptoms of pregnancy: constipation, stress and feelings of anxiety. Hormonal changes cause wear and tear on the joints during pregnancy. Regular exercise increases lubrication between the joints and decreases the amount of deterioration. An exercise routine during pregnancy reduces the risk of developing gestational diabetes and high blood pressure.
Appropriate Exercises
All pregnant women should consult with their doctors prior to starting an exercise program. Generally, women who are physically active before pregnancy can continue their exercise routine with slight modifications during the pregnancy. Mayo Clinic encourages pregnant women to choose low impact exercises that will not cause joint pain or injury. Swimming, rowing, cycling and walking are low impact exercises. The American Pregnancy Association recommends light weights and high repetitions for strength training.
Exercise Modifications
Runners should modify their running speed and avoid steep or jagged terrains. As a pregnant woman grows larger, her center of gravity changes, increasing her risk of falling during exercise. Slowing down and engaging in moderate exercise are important during the later stages of pregnancy. A pregnant runners should modify her speed and avoid steep or jagged terrains. A pregnant woman should avoid contact sports, hiking, skiing or any other activities that require jumping, quick changes in direction, bouncing or that place her at risk for abdominal injury. Pregnant women should refrain from exercising in hot weather to protect the baby's health. As the baby grows larger, her weight will start to push on the mom's lungs, making it more difficult to breathe during exercise. Decreasing exercise intensity ensures that a pregnant woman will receive an adequate amount of oxygen for herself and the baby. Women should not lie on their back during the second and third trimesters; the position decreases blood flow to the womb.
Risk Factors & Warning Signs
Women who experience early contractions or premature membrane rupturing, have diabetes, high blood pressure or heart disease should be cautious about engaging in exercise during pregnancy and should meet with a doctor to discuss the benefits and challenges. Pregnant women should stop exercise immediately if they are breathless, experience blurred vision, vaginal bleeding, dizziness, nausea, shortness of breath or pain in chest or abdomen.
Tips For Exercise
Mayo Clinic recommends starting with 5 minutes of exercise a day and gradually increasing duration until reaching a comfortable routine of 30 minutes. Ankle and feet support is important during pregnancy---choose shoes that offer arch support. Hydration and rest are important before and during an exercise routine. Some women may need new sports bras to support changes in breast size and tenderness during pregnancy.
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