Exercise During Pregnancy
So, you’re pregnant. Congratulations! Time to put your feet up, find your next Netflix series, and get ready to relax on the couch for the next nine months, right?
WRONG!
Although many people think that pregnancy is a time to relax and avoid physical activity, it is actually one of the best times in your life to get fit!
Exercise during pregnancy has been shown to improve physical fitness and weight management, and it can reduce the risk of gestational diabetes (and help those with diabetes to better control their blood sugar). Exercise can also reduce the risk of cesarean section and speed up postpartum recovery. You can do all of this with minimal risk to you or baby!
Are you on board? Great! Let’s get down to the details…
Who should exercise?
Individuals with a normal pregnancy are generally thought to benefit from light to moderate physical activity during pregnancy. Those women with complicated pregnancies may still be able to start or continue a fitness regimen, but they should do so only after a thorough discussion with their medical provider in the practice. Any patient planning to start a vigorous workout regimen should speak to a provider prior to starting this plan.
How can I exercise?
The following activities are considered safe to start during pregnancy: walking, swimming, stationary cycling, low impact aerobics, prenatal yoga, and prenatal pilates
The following activities are generally safe to continue during pregnancy if you have regularly performed them prior to pregnancy: running, racquet sports, and strength training. Do, however, discuss these with your provider as 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, and hot yoga/pilates
How much should I exercise?
Pregnant women who do not have complications that prevent exercise should aim for 150 minutes per week of moderate intensity aerobic activity (e.g., brisk walking). In general, strenuous exercise should be limited to no more than 45 minutes at a time, unless approved by your provider.
If you did not exercise regularly prior to the pregnancy, your exercise regimen should start lightly and increase in intensity as your stamina and general fitness improves.
What are the risks of exercise in pregnancy?
In normal, healthy pregnancies, exercise does not increase the risk of miscarriage, poor fetal growth, maternal injury, or premature delivery. Core strengthening exercises may actually help to prevent or improve the back pain symptoms that plague approximately 60% of pregnant women. If you do have significant low-back pain, swimming can be an excellent exercise to maintain fitness while minimizing stress on your back.
That being said, some individuals should not partake in exercise, such as those with severe heart or lung disease, high risk of pre-term labor or delivery, 3rd trimester placenta previa, or pregnancy associated high blood pressure. Please talk to your provider prior to starting a workout regimen to ensure that it is safe for you and your baby.
Should I take any extra precautions while exercising?
Pregnant women should make sure to stay well hydrated, wear loose fitting clothing, and avoid high heat and humidity to avoid overheating during exercise. They should avoid exercises 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, or calf pain/swelling.
When can I resume exercise after delivery?
Talk to your provider about when it is safe for you to return to exercising after delivery. Resuming exercise depends on your type of delivery and whether your delivery had any complications. Some women may be able to resume their routine quickly postpartum, while others, especially those women who had a cesarean section, require more time to heal prior to exercising again.
Exercising while breastfeeding is also safe, and emptying your breast prior to exercise can 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