Exercise during Pregnancy Part 1 - Should I or Shouldn't I?

The days are getting longer and warmer, and, if you’re pregnant, you may be wondering if it’s ok to get outside and exercise. For most pregnant women, the answer is, “yes!” According to the American College of Obstetricians and Gynecologists (ACOG), if you’re healthy and your pregnancy is normal, it is safe to start or continue regular exercise.

Of course, you should always discuss your exercise plans with your OB/GYN during early prenatal visits to get the official OK and talk about what exercises are and are not appropriate. If you’d like to know the benefits of exercising while pregnant and some general guidelines, keep reading. Be sure to check back for our next blog discussing exercises to consider, exercises to avoid, and warning signs that signal you should stop exercising and call your doctor.

Benefits of Exercise during Pregnancy

·       Exercise may reduce risk of gestational diabetes, preeclampsia, or cesarean birth.

·       Exercise helps with healthy weight gain during pregnancy and weight loss after birth.

·       Exercise reduces back pain and relieves constipation, bloating, swelling, leg cramps, and varicose veins.

·       Exercise helps relieve anxiety, insomnia, and fatigue while improving mood.

·       Exercise improves posture and circulation.

·       Exercise improves overall fitness and helps maintain fitness for women who are already active.

·       Improved fitness may make it easier to cope with labor.

·       Exercise may help with baby’s development.

·       Exercise improves postpartum recovery time and makes it easier to get back into shape after childbirth.

General Guidelines for Exercise during Pregnancy

·       Aim for 150 minutes of moderate-intensity aerobic activity per week. You can choose five 30-minute sessions or several 10-minute sessions. If you’re new to exercise, start slow and work your way up.

·       If you were active before becoming pregnant, you may be able to continue your same routine. Make sure you get your OB/GYN’s approval.

·       This is not the time to exercise for weight loss. Make sure you’re eating enough healthy foods to fuel your exercise and your needs for pregnancy. If you start to lose weight, talk to your doctor.

Additional Recommendations for Exercise

·       Drink plenty of water.

·       Wear appropriate clothing: a supportive sports bra, breathable clothes, and well-fitting shoes that are appropriate for your activity. Consider a belly support belt later in your pregnancy.

·       Avoid overheating; exercise in a temperature controlled room if possible. 

·       Avoid holding your breath. Holding your breath can increase your blood pressure, reduce blood flow to the brain, and potentially reduce the amount of oxygen available to your baby.

·       Avoid intense bursts of exercise followed by standing around. This could cause you to feel dizzy or potentially pass out.

·       Avoid exercising to the point of exhaustion.

There are great physical and mental benefits to exercising while you’re pregnant. Just be sure to talk to your doctor before embarking on an exercise program, and keep your doctor up to date with your activity throughout your pregnancy. Listen to your body, and call your doctor if something feels off.

Check back with us for part 2 of Exercising during Pregnancy for some recommendations on exercises to consider, exercises to avoid, and warning signs signaling that you should stop working out and call your doctor.

One by One provides volunteer mentors to pregnant and new moms to provide friendship, support, and parent education throughout a mom’s pregnancy and her baby’s first year of life. If you have a heart for new moms, join us and help a new mom learn to be a great mom. We provide all the training you need at no charge and are there to support you and your mom during your time in our program.