You may be surprised to find that you can participate in many physical activities during pregnancy. You may even be able to continue doing the exercises you did before becoming pregnant. But it’s important to talk to your doctor first. Your doctor will evaluate your activity level, your health, and the health of your pregnancy. Together with your doctor, you can make an informed decision about the types and amount of exercise that is best for you.
Benefits
Exercise improves your overall health and well-being. When you’re pregnant, there are even more reasons to be physically active. Exercise during pregnancy is good for your:
Circulation: It gets your heart pumping and your blood flowing. Muscles: It loosens tight muscles and relieves tension to keep you fit and limber. Weight: It helps you maintain a healthy weight and stay within the recommended guidelines for weight gain during pregnancy. Endurance: It prepares your body to have the energy and strength to get through labor and delivery. Mood: It increases endorphins in the brain to make you feel good.
Exercise relieves some of the common pregnancy complaints such as:
Aches and pains Fatigue Constipation Bloating Swollen ankles
Studies show it also lowers the risk of:
Gestational diabetes Preeclampsia Delivery by c-section
Exercise Classes
Sticking to an exercise routine isn’t always easy. Joining a class is a great way to stay motivated and on track. An exercise class is like an appointment and a time specifically set aside for your workout. Prenatal exercise classes are designed to give you the best and safest workout during pregnancy. They also offer the chance to socialize with other pregnant women and share your experiences. Some wonderful exercise classes to consider are:
Exercising On Your Own
If you don’t want to join a class or there isn’t one that fits your schedule, you can work out on your own or with a friend. Some great exercises to choose are:
WalkingDancingSwimmingPregnancy YogaStretchingIndoor stationary bicyclingBreathing Exercises
Lifting Weights
Weight training with light weights or your body weight as resistance may be okay, especially if weightlifting was part of your exercise routine before your pregnancy. But, you want to avoid lifting heavy weights. During pregnancy, the joints and ligaments in your body loosen up, and heavy lifting is more likely to cause injury. Talk to your doctor about your situation and what’s best for you.
Running
If you are an experienced runner, you may be able to keep running. It depends on your activity level and health. You should continue to discuss your exercise habits with your doctor at each prenatal visit. As your pregnancy progresses, you may have to modify your routine. However, long-distance runs, running in hot weather, and sprinting are not recommended for anyone, even experienced runners.
Tips for Success
Doctors encourage healthy women to stay active during pregnancy. Here are some tips and general guidelines to keep you motivated and safe while you exercise:
What Not to Do
You can participate in many exercises while you’re pregnant. But some activities are more dangerous than others. You should opt out of the ones that are more likely to cause an injury such as:
Become tired Cannot catch your breath Feel dizzy Have pain Get a headache Feel contractions Start bleeding or feel fluid leaking from your vagina
Sports that involve physical contact or the chance of getting hit in the belly (or head) by a ball, another person, or any objectHigh-temperature workouts like Hot Yoga that can raise your body temperature too high and cause dehydrationActivities that can cause an injury or fall such as gymnastics, skiing, and jumping on a trampolineHigh-impact and intense training
How Often to Exercise
The American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) recommend 2½ hours (150 minutes) of exercise each week. Healthy women without any complications can aim for 20 to 30 minutes of exercise a day. If you haven’t been active and would like to start, you can work your way up. Start slow and take frequent breaks. Try doing one 10-minute session of low-impact exercise at a time. As the days go on you can increase the time you spend at each workout or add more short sessions throughout the day. You can even mix it up throughout the week. Take a 30-minute class one day, and break it up into a few short workouts another day. Do what works for you and makes you feel the most comfortable. If you spend some time working around the house doing a little gardening or cleaning, you can add that in to help you reach your daily and weekly goals.
Risks
If you have a high-risk pregnancy or specific health issues, you may have to limit certain types of physical activity or stop altogether.
Health Conditions
Your doctor may tell you not to exercise if you have:
A heart or lung condition Incompetent cervix or your cervix has stitches to keep it closed and prevent premature birth. Vaginal bleeding Placenta previa Premature labor A history of multiple miscarriages High blood pressure or signs of preeclampsia Low levels of red blood cells in your body (anemia)
Miscarriage
Research shows that light to moderate exercise does not put you at risk for pregnancy complications, miscarriage, premature birth, or having a baby with a low birth weight. If you are healthy, you do not have any issues with your pregnancy, and your doctor says it’s OK to exercise, then engaging in physical activity is a great way to stay active and contribute to your health while you’re carrying your child.
A Word From Verywell
Exercise helps you stay fit and active during pregnancy. It can relieve stress, fight off fatigue, give you energy, and make you feel good. It can also help you recover and get back into shape after you have your baby, too. It’s never too early or late to start, so talk to your doctor if you want to begin an exercise program or take a class. But, don’t forget to start slow and work your way up. Choose something you like to do and join a class if you can. Adding the social element of participating in a group or working out with a friend keeps it fun and makes it easier to stick with it.
