Many women wonder if they can exercise while pregnant. It is a myth that pregnant women need to take it easy and avoid exercise. The truth is, if you are healthy and have a normal pregnancy, exercise is completely safe. Continuing or establishing a pattern of physical activity is one of the best things you can do for both you and your baby!
Exercise during a healthy pregnancy is safe and does not increase the risk of miscarriage, low birth weight, or early delivery.
The physical and mental benefits are big. Staying active can make your labor shorter and your recovery faster. Exercise boosts your mood, reduces stress, eases common pregnancy discomforts like back pain and constipation, and lowers your risk for preeclampsia (high blood pressure during pregnancy), gestational diabetes (high blood sugar during pregnancy), and the need for a cesarean birth.
Aim for 150 minutes of moderate-intensity activity each week. One way to achieve this goal is to exercise 30 minutes a day, 5 days a week. You can divide this into smaller 10-minute chunks throughout your day. If you are new to exercise, start small with just 5 minutes a day and slowly add 5 minutes each week until you reach your goal goal. If you were active prior to pregnancy, continue with the same activities as before (with your doctor’s approval.)
Moderate-intensity means you should be moving and breaking a sweat. You should be able to talk normally, but not sing during the activity. Try to participate in strength training 2 days a week. Strength training exercises make your muscles work harder than normal, to help keep your body strong.
Choose safe, low-impact activities like brisk walking, swimming, water aerobics, stationary bicycling, and prenatal yoga or Pilates. Strength exercises at home are also beneficial; for example, doing squats with a fitness ball against a wall helps open the pelvis and prepares your body for labor.
There are a few important things to avoid. Steer clear of contact sports, activities with a high risk of falling (like downhill skiing or horseback riding), and “hot” yoga classes where you might overheat. Avoid exercises where you lie flat on your back after your first trimester.
Talk with your doctor before you begin or change your exercise routine. Stop exercising and call your doctor right away if you have dizziness, chest pain, shortness of breath, or vaginal bleeding. These can be warning signs of an urgent problem.