Exercise during Pregnancy Part 2 - What should I do, and how do I know if I should stop?

In part one of our blog on exercise during pregnancy, we talked about the benefits of exercising while pregnant and provided some basic guidelines for you to follow. As we discussed, while the American College of Obstetricians and Gynecologists (ACOG) says it is generally safe to exercise if you’re healthy and your pregnancy is normal, you should always talk with your doctor to get the official OK and recommendations tailored to your needs.

Once you have your doctor’s ok to workout, where do you begin? Keep reading for a list of good exercise options, exercises you should avoid, precautions to consider, and warning signs to heed.

Good Exercise Options

·       Walking.

·       Swimming/water aerobics: the buoyancy supports your joints and can help you avoid injury.

·       Stationary cycling: your growing stomach makes it harder to balance on a regular bike, so experts recommend stationary cycling instead.

·       Modified pilates.

·       Running, racquet sports, and strength training are generally safe for women with normal pregnancies who were participating in these activities before becoming pregnant. Talk to your doctor.

·       If you take classes at a gym, your instructor should be able to give you appropriate exercise modifications.

Exercises to Avoid

·       Contact sports or any exercise that could cause you to get hit in the abdomen

·       Exercises that could result in falling (off-road cycling, horseback riding, gymnastics, skiing, etc.)

·       Any “hot” exercise class (cycling, pilates, etc.)

·       Scuba diving – this can be fatal to a developing fetus

·       Any activity performed above 6000 feet unless you already live at altitude

·       After the first trimester – avoid lying on your back; this could result in decreased blood flow to your baby

Precautions to Consider when Exercising during Pregnancy

·       Joint Laxity: Your body produces hormones that help relax your ligaments, so your joints are more mobile and at higher risk for injury. Avoid bouncy and high impact movements. 

·       Balance: As you gain weight, your center of gravity shifts, potentially increasing your risk of falling. This weight gain also places more stress on your pelvis and lower back.

·       Breathing: Anytime you exercise, your body directs blood and oxygen to the working muscles, and your need for oxygen increases when you’re pregnant.

·       Exercise is generally contraindicated if you have heart or lung disease, cerclage, placenta previa, preeclampsia, severe anemia, or preterm labor or if you are pregnant with multiples and at risk for preterm labor. Talk to your doctor.

Warning Signs: When to STOP Exercising and Call Your Doctor

·       First: Listen to your body. If something feels off, call your doctor.

·       Bleeding or amniotic fluid leaking from your vagina

·       Feeling dizzy or light headed

·       Experiencing shortness of breath before exercising

·       Chest pain

·       Headache

·       Muscle weakness

·       Calf pain or swelling

·       Preterm labor (regular, painful contractions)

While there are many physical and mental benefits to exercising while pregnant, always talk to your doctor before embarking on an exercise program. Follow guidelines; listen to your body, and call your doctor if anything feels off or you experience one of the warning signs listed above.

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