Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
- feel better. At a time when you wonder how this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in the brain), appropriate exercise can:
- relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
- reduce constipation by accelerating movement in your intestines
- prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
- help you sleep better by relieving the stress and anxiety that might make you restless at night
- look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
- prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
- regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes.
What's Safe During Pregnancy?
It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.
If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2½ hours) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity.
If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, pre-term delivery, or early pregnancy loss.
Before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you're pregnant. Discuss any concerns you have and know that you might need to limit your exercise if you have:
- pregnancy-induced high blood pressure (hypertension)
- early contractions
- vaginal bleeding
- premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Exercises to Try
Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.
If you were a runner before you were pregnant, you might be able to continue running during your pregnancy, although you may have to modify your routine.
Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.
Your energy level might vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!
Your body is signaling that it's had enough if you feel:
- fatigue
- dizziness
- heart palpitations (your heart pounding in your chest)
- shortness of breath
- pain in your back or pelvis
And if you can't talk while you're exercising, you're doing it too strenuously.
It also isn't good for your baby if you become overheated because temperatures higher than 102.6°F (39°C) could cause problems with the developing fetus — especially in the first trimester — which can potentially lead to birth defects. So don't overdo exercise on hot days.
During hot weather, avoid exercising outside during the hottest part of the day (from about 10 a.m. to 3 p.m.) or exercise in an air-conditioned place. Also remember that swimming makes it more difficult for you to notice your body heating up because the water makes you feel cooler.
