Exercise During Pregnancy

So, you’re pregnant. Congratulations! Many people think that pregnancy is a time to relax and avoid physical activity. But did you know that this is actually one of the best times in your life to exercise? Exercise during pregnancy has been shown to improve physical fitness and weight management. It can also reduce the risk of gestational diabetes, and help those with diabetes to better control their blood sugar. Exercising can reduce the risk of a cesarean section and speed up recovery after giving birth. You can do all of this with minimal risk to you or baby! Read on to learn what kind of fitness routine is best for you.

Who should exercise?

Most women with a normal pregnancy can benefit from light to moderate physical activity during pregnancy. Those with complicated pregnancies may still be able to start or continue a fitness regimen. However, they should do so only after a discussion with their medical provider.

How can I exercise?

The following activities are considered safe to start during pregnancy:

• walking
• swimming
• stationary cycling
• low impact aerobics
• prenatal yoga
• prenatal pilates

The following activities are generally safe to continue during pregnancy if you have done them regularly before pregnancy:

• running
• racquet sports,
• strength training

Discuss the above fitness routines with your provider since your activity may need to be adjusted as your pregnancy progresses.

The following activities should be AVOIDED during pregnancy:

• contact sports (ice hockey, soccer, basketball, etc)
• activities with a high risk of falling (downhill skiing, water skiing, surfing, off-road cycling, gymnastics, horseback riding)
• scuba diving
• sky diving
• hot yoga/pilates

How much should I exercise?

Pregnant women who do not have complications should aim for 150 minutes per week of moderate intensity aerobic activity (e.g., brisk walking). In general, strenuous exercise should be limited to 45 minutes at a time or less, unless approved by your provider.

If you did not exercise regularly prior to the pregnancy, start your regimen lightly and increase a little at a time as your stamina and fitness improves.

What are the risks of exercise in pregnancy?

In normal, healthy pregnancies, physical fitness does not increase the risk of miscarriage, poor fetal growth or premature delivery. Core strengthening exercises may actually help  prevent or improve the back pain symptoms that affect around 60% of pregnant women. If you have significant low-back pain, try swimming. It can be an excellent way to maintain fitness while minimizing stress on your back.

Keep in mind that some people should not exercise. If you have severe heart or lung disease, high risk of pre-term labor or delivery, 3rd trimester placenta previa, or pregnancy associated high blood pressure, talk to your provider first. Make sure the workout regimen you and your doctor discuss is safe for you and your baby.

Should I take any extra precautions while exercising?

Pregnant women should stay well hydrated, wear loose fitting clothing, and avoid high heat and humidity to avoid overheating during exercise. They should avoid fitness routines that involve lying flat on their backs starting in the 2nd trimester.

What warning signs should I watch for during exercise?

Stop exercising and call our office if you experience:

• vaginal bleeding
• regular painful contractions
• amniotic fluid leakage
• shortness of breath prior to exercise
• dizziness
• headache
• chest pain
• muscle weakness that affects your balance
• calf pain/swelling.

When can I resume exercise after delivery?

Talk to your provider about when it is safe for you to return to a regular fitness routine after delivery. Getting back to regular exercise depends on your type of delivery and whether your delivery had any complications. Some women may be able to resume their routine quickly after giving birth, while others, especially those women who had a cesarean section, need more time to heal before exercising again.

Exercising while breastfeeding is safe. Empty your breast before exercising to decrease discomfort from breast fullness.

We look forward to seeing you at the gym, track, or trail near you!

Information obtained from the ACOG Committee Opinion # 267, Physical Activity and Exercise During Pregnancy and the Postpartum Period