Exercising During Pregnancy

Just because you’re pregnant doesn’t mean that exercising has to stop, the U.S. Department of Health and Human Services states:

“Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.”

Some Benefits of Exercise:

• Helps reduce backaches, constipation, bloating, and swelling
• May help prevent or treat gestational diabetes
• Increases your energy
• Improves your mood
• Improves your posture
• Promotes muscle tone, strength, and endurance
• Helps you sleep better
• May decrease labor time and difficulty of labor

Sanctioned Guidelines for Exercising During Pregnancy for Otherwise Healthy Women (Found in Exercising Through Your Pregnancy by James Clapp M.D.)

• Regular, moderate intensity and duration exercise sessions are preferable.
• Recommended exercises include stretching, stationary cycling, swimming, and walking. Other types are either contraindicated (not recommended) or require modification.
• Avoid jerky, bouncy, and wide range of motion movements and exercises that involve straining, jumping, or sudden changes in direction.
• Don’t exercise lying on the back after the fourth month.
• Five-minute periods of warm-up and cool-down stretching are recommended, but don’t stretch to the point of maximal resistance.
• Women with sedentary lifestyles should begin with short-duration, low-intensity activity and increase gradually.
• Stop exercise when unusually fatigued; stop and consult a physician if any unusual symptoms occur. i.e.: Vaginal bleeding, dizziness or feeling faint, increased shortness of breath, chest pain, headache, muscle weakness, calf pain or swelling, uterine contractions, decreased fetal movement, or fluid leaking from the vagina.
• Increase caloric intake to cover the demands of the exercise and take fluids liberally before, during and after exercise.
• Avoid environments with excessive heat and humidity when you exercise.

Pregnancy is a special time for the mother to take extra care of herself, not just for her but now for the new addition as well. Exercise is an essential part of being healthy. Remember an essential rule when in doubt of an exercise: Use your gut instinct to judge and it usually won’t lead you astray. Be smart but don’t be afraid to challenge yourself or add a little excitement into your exercise routine.

If you have any special conditions or concerns please communicate with your doctor to find the best choice for you and your baby. Happy exercising! 