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Most women benefit greatly from exercising throughout their pregnancy. Before beginning any exercise program, talk with your health care provider to be sure you do not have any health
conditions that should limit your activity. The level of exercise recommended will depend, in part, on your level of prepregnancy fitness.
The following information has been adapted from the websites listed at the bottom of this page.
What Are the Benefits of Exercising During Pregnancy?
Whether you are pregnant or not, exercise is one of the best things you can do for your physical and emotional health. In the short term, exercise helps all of us feel better physically and emotionally,
and the calories burned help prevent excessive weight gain. People who exercise regularly develop stronger muscles, bones and joints. And over time, the benefits of regular exercise are even more impressive:
lower risk of premature death, heart disease and other serious illnesses.
For pregnant women, however, exercise has added benefits. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women without health problems or pregnancy complications
exercise moderately for 30 minutes or more on most, if not all, days of the week.
Here are some really good reasons to get regular exercise during pregnancy:
- feel better - At a time when you wonder if this strange body can possibly be yours, exercise can
increase your sense of control and boost your energy level.
- active women seem to be better prepared for labor and delivery and recover more quickly.
- relieve backaches and improve your posture by strengthening and toning muscles in your back, butt,
and thighs
- reduce constipation by accelerating movement in your intestine
- prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating synovial fluid in your joints
- regular exercise may improve sleep during pregnancy.
- exercise may lower the risk of high blood pressure and diabetes during pregnancy.
- prepare you and your body for birth - Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy
labor, increased endurance can be a real help.
- staying active can protect your emotional health. Pregnant women who exercise seem to have better self-esteem and a lower risk of depression and anxiety.
- regain your pre-pregnancy body more quickly - You will gain less fat weight during your pregnancy if you exercise
Is Exercise Safe for All Pregnant Women?
No. But for most healthy moms-to-be who do not have any pregnancy-related problems, exercise is a safe and valuable habit.
Women with the follow problems may not be able to exercise during pregnancy:
- lung disease
- heart disease
- obesity
- severe diabetes
- thyroid disease
- seizure disorder
- persistent bleeding in the second or third trimester
- complications with past pregnancies
- premature labor
- pregnancy related high blood pressure
What Things Should I Consider Before I Start Exercising?
It is important that you discuss your exercise plans with your health care provider. Not all pregnant women should exercise, especially if they are at risk of preterm labor or suffer
from any kind of serious ailment, such as heart or lung disease. So check with your health care provider before you start an exercise program.
Next, decide what type of exercise you will do. Pick things you think you will enjoy. You do need to be careful when choosing an activity. Avoid any activities that put you at high risk for injury,
such as horseback riding or downhill skiing. Similarly, pregnant women should also stay away from sports in which you could get hit in the abdomen, such as ice hockey, kick boxing or soccer.
When you exercise, pay attention to your body and how you feel. Build up your level of fitness gradually. If you have any serious problems, such as vaginal bleeding, dizziness, headaches,
chest pain, decreased fetal movement or contractions, stop exercising and contact your health care provider immediately.
What is a Safe Exercise Plan When I am Pregnant?
A sate and healthy exercise plan depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as
you need them.
Discuss any concerns you have with your health care provider. You may need to limit your exercise if you have:
- Pain
- Vaginal bleeding
- Dizziness or feeling faint
- Increased shortness of breath
- Rapid heartbeat
- Difficulty walking
- Uterine contractions and chest pain
- Fluid leaking from the vagina
- Pregnancy-induced high blood pressure
The American College of Obstetricians and Gynecologists (ACOG) guidelines state "if you are unable to talk normally while exercising, your activity is too strenuous".
The ACOG has published guidelines for a safe and healthy exercise program. These guidelines include:
- After 20 weeks of pregnancy, avoid doing any exercise on your back.
- Avoid brisk exercise in hot, humid weather or when you are sick with a fever.
- Wear comfortable clothing that will help you to remain cool.
- Wear a bra that fits well and give lots of support to help protect your breasts.
- Drink plenty of water to help keep you from overheating and dehydrating.
- Make sure you consume the extra 300 calories a day you need during pregnancy.
What Exercises Can I Do?
Most forms of exercise are safe during pregnancy. Low-impact exercise that requires moderate exertion is probably best. Walking, swimming, and stationary biking are considered good
exercise for pregnant woman. Short, frequent, and consistent exercise routines are more healthy than sporadic bursts. Many women also enjoy dancing, , water aerobics, yoga, pilates, regular biking,
and flexibility exercises.
Whatever type of exercise you do, it is important to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center
of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it
contains) when you exercise.
What are Good Exercise Guidelines?
Follow these tips to have safe and healthy work-outs:
- When you exercise, start slowly, progress gradually, and cool down slowly.
- You should be able to talk while exercising. If not, you may be exercising too intensely.
- Take frequent breaks.
- Don't exercise on your back after the first trimester. This can put too much pressure on an important vein and limit blood flow to the baby.
- Avoid jerky, bouncing and high-impact movements. Connective tissues stretch much more easily during pregnancy. So these types of movements put you at risk of joint injury.
- Don't exercise at high altitudes (more than 6,000 feet). It can prevent your baby from getting enough oxygen.
- Make sure you drink lots of fluids before, during and after exercising.
- Do not work-out in extreme heat or humidity.
- If you feel uncomfortable, short of breath or tired take a break and take it easier when you resume exercise.
What Exercises Should I Avoid?
Most doctors recommend that pregnant women avoid weight training and sit-ups after the first trimester,
especially women who are at risk for preterm labor.
Unless your health care provider tells you otherwise, it's also a good idea to avoid any activities that include:
- bouncing
- jarring (anything that would cause a lot of up and down movement)
- leaping
- a sudden change of direction
- a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose. Although aerobic exercises can s is acceptable,
remember that your changing center of gravity makes falls much more likely. If you do choose to do aerobics, make sure to be extra careful about falling and avoid becoming extremely winded or exercising
to the point of exhaustion. Finally, pregnant women should never scuba dive, because this sport may result in the dangerous formation of gas bubbles in the baby's circulatory system.
How Far into My Pregnancy Should I Exercise?
If you begin an exercise program in the first trimester or second trimester, you should do your best to continue
it through the rest of your pregnancy, being sure to modify your activities and intensities as your body changes. Barring any complications in your pregnancy, continuing exercise through third trimester
will reduce the chance of your baby gaining excessive weight in the last few months. Continuing exercise through the third
trimester may also reduce your chances of excessive weight gain.
Can Exercise Help Low Back Pain During Pregnancy?
Some exercises such as the pelvic tilt have been shown to safely decrease the intensity of back pain in pregnant women. Depending on the cause of the pain, prescribed exercise and stretching can
be useful in decreasing or eliminating back pain caused by the shift in center of gravity associated with pregnancy.
What Are Kegel Exercises?
Pelvic floor exercises or Kegel exercises can help prepare your body for delivery. The pelvic floor muscles support the rectum, vagina, and urethra in the pelvis. Pelvic
muscles are the same ones used to stop the flow of urine. Strengthening these muscles by doing Kegel exercises may help you have an easier birth. They will also help you avoid leaking urine during
and after pregnancy.
Many women are uncertain about which are the right muscles involved in Kegel exercises. . You can be sure you are exercising the right muscles if when you squeeze them you stop urinating.
Or you can put a finger into the vagina and squeeze. If you feel pressure around the finger, you've found the pelvic floor muscles.
You can do Kegel exercises standing, sitting, or lying down. Kegel exercises:
- Tighten the pelvic floor muscles for 5 to 10 seconds, relax for 5 seconds.
- Repeat 10 to 20 times, 3 times a day.
A few things to keep in mind when you're doing Kegel exercises:
- Don't tighten other muscles (stomach or legs, for example) at the same time. You want to focus on the muscles you're exercising.
- Don't hold your breath while you do them because it's important that your body and muscles continue to receive oxygen while you do any type of exercise.
- Don't regularly do Kegels by stopping and starting your flow of urine while you're actually going to the bathroom, as this can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections.
How Soon Can I Start Exercise Classes After the Baby's Birth?
Every woman is different. Several factors individual to each new mother may affect her starting date, including the labor and birth experience (vaginal vs.
c-section), your baby's disposition, your exercise history, and how much energy you have. Typically, if you were taking prenatal exercise classes, you can return to classes at 3-4 weeks postpartum.
Be sure to speak with your physician or nurse midwife about your desire to begin exercise. |
