Exercise During Pregnancy

Can I exercise during pregnancy?

According to American College of Obstetricians & Gynecologists (ACOG), it is recommended if there are no complications during your pregnancy and you are healthy. Gone are the days where you no longer have to “keep your heartrate below 140 beats per minute.” Physical activity does not increase your risk for miscarriage, early delivery or low birth weight.

Are there any benefits to exercise during pregnancy?

Regular exercise during pregnancy benefits you and the fetus by easing constipation, reducing back pain, promoting health weight gain during pregnancy, improving overall fitness, strengthens heart and blood vessels, it can decrease risk of gestational diabetes, preeclampsia and cesarean birth and may help lose the pregnancy weigh postpartum.

What are the guidelines for exercise?

Ideally, one should get 150 minutes of moderate-intensity aerobic activity every week, which means you are moving enough to raise your heart rate and start sweating. If you are new to exercise, start slowly with as little as five minutes per day and work your way up to 30 minutes. If you were very active prior to pregnancy, clear exercise with your provider for their approval. The goal is not to lose weight, so if you are doing so, you may need to increase calories you eat.

Avoid overheating, especially in the first trimester. Hydrate before, during and after your workout. Wear a supportive bra and later in pregnancy, you may need a belly support belt to reduce discomfort. Also avoid lying flat on your back or standing still as much as possible. Avoid any exercise that increases your risk of fall or injury (including contact sports that you can get hit in the abdomen, skydiving, skiing, horseback riding, surfing, gymnastics), HOT yoga or Pilates (regular yoga or Pilates is recommended!), scuba diving or activities performed above 6,000 feet if you do not already live there.

Your body changes during pregnancy so make sure you are listening to your body. Stop if you have any dizziness, feel faint, shortness of breath, chest pain, headache, muscle weakness, calf pain or swelling, bleeding from the vagina, regular, painful contractions or fluid gushing or leaking from the vagina.

If you’d like to know more, you can visit ACOG’s recommendations here: https://www.acog.org/womens-health/faqs/exercise-during-pregnancy