Exercise During Pregnancy – What is Safe?
One pregnant woman embraces exercise with gusto, thinking that it will help her stay her close to her pre-pregnant weight during the following nine months. Another mom-to-be believes that she shouldn't exercise at all during pregnancy, and takes to the nearest overstuffed armchair to rest.
Who is right? Neither. Exercise is an important part of maintaining your health during pregnancy, but there are specific guidelines to follow so that you are neither over-active nor inactive.
"We know that exercise helps you be fit and feel well whether or not you are pregnant," says Mary Blank, M.D., a board-certified Obstetrics and Gynecology physician "It can also help you sleep better and reduce stress."
When you are pregnant, there are even more benefits. "If you exercise regularly, you may have an easier labor because of your increased strength and endurance," Dr. Blank says. "Expectant mothers also love the fact that exercise will allow you to recover faster after the baby is born."
An exercise program can also soothe aches and pains, improve your posture, and help decrease constipation and bloating. Exercise can also prevent or lessen the impact of gestational diabetes, which can occur during pregnancy as a result of hormonal changes.
Safety monitor
Of course, before you begin an exercise program—or continue one you followed before pregnancy—it is vital that you talk with your doctor. Although many kinds of exercises can be done safely during pregnancy, others should be avoided rather than risk harm to the mother and child.
Similarly, many women can exercise safely during pregnancy, but there are some health conditions that mean you shouldn't. So be sure to review your health history thoroughly with your doctor before your first trip to the gym, pool or park.
"Women who have vaginal bleeding or a weak cervix and those who are at risk for early delivery or premature rupture of membranes should not exercise," Dr. Blank says. "I also work individually with my patients who have asthma, heart disease and other health conditions, since some of them should avoid exercise."
Baby on board
During pregnancy, your center of gravity may shift, making it easier for you to lose your balance and fall. So it's a good idea to avoid sports like downhill skiing and horseback riding.
Hormonal changes during pregnancy make your ligaments more relaxed, which allows the joints to move more easily and may increase the risk of injury. The message here is to avoid high impact, jarring sports, for example gymnastics.
Which exercises can you do?
"Some exercises are safe for pregnant women even if you haven't exercised regularly before," Dr. Blank says.
These include:
- Walking briskly
- Swimming
- Low-impact aerobics
"If you like biking, it's a good idea to use a stationary bike as your pregnancy progresses so you don't lose your balance," Dr. Blank says.
If you had a regular exercise activity before getting pregnant, you can probably continue.
This includes:
- Running
- Tennis, racquetball, badminton – but again, stop later in your pregnancy so you don't fall.
- Weight training
"Lifting weights is a good way to keep you muscles strong, but check with your doctor," Dr. Blank says. "You may need to lift lighter weights."
"Of course, you should avoid any type of contact sport – like soccer or basketball – whether or not you were playing before," Dr. Blank adds.
Take baby steps
The American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women exercise at least 30 minutes a day on most days. If you are new to exercise, try five minutes a day at first, and add five minutes per week ACOG recommends.
Warming up for five to 10 minutes before exercising is important and so is cooling down for five to10 minutes afterwards. Gentle stretching before and after exercise will reduce your chance of sore muscles.
A formula for safe exercise
To take care of yourself and your baby when exercising:
- Drink lots of water so you don't get dehydrated.
- Wear comfortable clothing as well as a good, supportive bra and proper shoes.
- Don't do any exercises lying on your back after your first trimester.
- Exercise in air conditioning if the weather is hot and humid.
Stop exercising and call your doctor if you have any of these warning signs!
- Feeling dizzy or faint
- Headache
- Shortness of breath
- Chest pain
- Blood or other fluid leaking from your vagina
- Contractions
- Muscle weakness
- Decrease in your baby moving around inside you
After birth
When to continue with your exercise program after having your baby is best discussed with your doctor. You might be allowed to get back to it gradually after the second or third week. Other women should not start this early, for example moms who have had a Caesarean section.
A labor of love
Having a baby can be an exciting time of love and joy. Be sure to take care of yourself before and after the big day.
