Exercise during pregnancy

    Exercise is good for healthy pregnant women. The American College of Obstetricians and Gynecologists recommends 30 minutes or more of moderate exercise a day for most, if not all, days of the week for healthy pregnant women receiving prenatal care.

    Exercise can improve your posture, relieve back pain and other discomforts related to pregnancy, and prepare you for the challenges of childbirth. Most women can begin or continue to exercise during pregnancy. Try exercise classes designed specifically for pregnant women or classes that offer safe variations for pregnant women. Many pregnant women find exercising in the water, such as swimming or water aerobics, most comfortable.

   

Maintain your pre-pregnancy level of fitness

    In the early stages of pregnancy, some women can continue their pre-pregnancy exercise routines (including running, aerobics, biking, roller-skating, skiing, weight lifting, or other physically strenuous activities). Some women, however, find it necessary to take it easy during the first weeks of pregnancy but can return to their usual exercise after their morning sickness or extreme fatigue subsides.

While pregnant, listen to your body.

1. *When you're fatigued, take it easy, but don't become completely inactive. Mild to moderate aerobic exercise, such as walking, helps keep your energy up, as well as your mood.
   

2. *If you're inclined toward regular strenuous exercise, pay attention to your body's signals to gradually slow down or change your routine as your pregnancy advances.
   

Fuel your body

    Eat a small snack or drink juice 15 to 30 minutes before you exercise. Do not exercise on an empty stomach. If you have not eaten, your body may run low on glucose, causing your liver to release substances known as ketones or ketoacids into your blood. Ketones are harmful to a fetus.

    Continue to eat a balanced diet. Non-exercising pregnant women require an additional 150 to 300 calories a day. When you exercise during pregnancy, increase your caloric intake.

   

Stay hydrated and avoid overheating

    Do not become overheated while exercising. A body temperature above 102.6° (39.2°) in the first trimester can harm a fetus. Drink plenty of fluids before, during, and after exercise. To avoid dehydration, drink up to 1 cup (236.6 mL) of liquid before you exercise and drink a few ounces of liquid every 20 minutes during exercise. Continue drinking liquids during and after exercise even if you do not feel thirsty. This will help you stay hydrated.

   

Be careful

    To prevent fetal injury, avoid sports that can involve potential contact, such as ice hockey, soccer, and basketball. Vigorous exercise above 6000 ft (1828.8 m) and scuba diving can be dangerous for your fetus.

    Unless you are a competitive athlete, avoid strenuous activity, and exercise only in moderation. You should be able to talk while you are working out. Do not exercise to the point that you feel tired.

Stop what you are doing and contact your health professional if you notice any of the following:

        * Excessive fatigue or shortness of breath

        * Pain or cramping, especially in the back or pelvic area

        * Vaginal bleeding or rupture of the membranes

        * Dizziness

        * Pounding heartbeat (palpitations) or unusual sensations in your chest

        * Persistent contractions

    After your fourth month of pregnancy, avoid any exercise that requires you to lie flat on your back on a hard surface, such as sit-ups and some yoga poses. The increasing size and weight of your uterus will press on the large blood vessel that returns blood from your lower body to your heart.

    As your pregnancy advances (usually during the second trimester), unstable joints, an expanding abdomen, and an altered center of gravity can make you more unstable on your feet. Also, by then your uterus is mostly above the protective circle of your pelvic bones. Avoid exercises that might cause you to fall, such as skiing or roller-skating.

    Swimming and brisk walking are safe exercises throughout pregnancy.

General guidelines

1. *Do not start a new or more strenuous exercise program without first checking with your health professional.
   

2. *Do not use exercise to lose weight.
   

3. *Avoid exercising during hot, humid weather or if you are not feeling well.
   

4. *Discontinue dangerous sports, such as horseback or motorcycle riding, water-skiing, diving, parachute jumping, or scuba diving.
   

    There is no evidence that exercise causes miscarriage. However, if you have a history of repeated miscarriages, your health professional may advise you to avoid exercises that require your body to bear extra weight (such as running) during the first trimester.

    Your baby will not be harmed if you can't exercise because of a complication of your pregnancy or an existing chronic illness or condition. You may be able to do simple exercises in bed, with your health professional's approval.

Top Recommended Exercises

Some Yoga instructors offer special classes for pregnant women.

Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you may be able to keep up with your routine and adapt it as you grow. Keep your heart rate under 140 beats per minute and avoid overheating, especially in your first trimester.

Recommended Exercises:

Kegel Exercises:

Pregnant women who perform Kegel exercises often find they have an easier birth. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. Toning all of these muscles will also minimize two common problems during pregnancy: bladder leaks and hemorrhoids.

Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you’re doing them.

Swimming:

Many health care providers and fitness professionals say swimming is the safest exercise for pregnant women. Swimming keeps your body toned without adding weight and stress to your joints. When swimming you are raising your heart rate and enjoying a safe cardiovascular exercise that is not likely going to cause overheating. Avoid scuba diving or water skiing.

Walking:

Walking is very beneficial because it is safe on your body. It is easier on your knees than running and can be easily worked into your schedule. Start slowly and be sure you stretch well before you begin. Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

Running & Jogging:

Usually if you are in a habit of running, you can continue running. However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program. If you run, make sure you're well hydrated, avoid over-heating yourself, and wear good shoes.

Bicycling:

The best thing about biking is that the bike supports your weight, so there is less stress on your body. A stationary bike is great exercise because you have less of a chance of falling. As you grow, your center of gravity is shifting so your are at an increased risk of falling. As your abdomen grows, it can put a lot of stress on your back. Start slowly and do not over-exert yourself.

Stair Climbing Machines:

These machines pose a small risk of falling. However, side rails provide balance support. Stair climbing is an excellent way to raise your heart rate.

Yoga:

Yoga has a long standing reputation for relieving stress and pressure in your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous. Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to over stretch.

Aerobics:

If you already participate in aerobics, you will most likely be able to continue; however, you should speak to your health care provider before you begin. Keeping your balance can sometimes be difficult, so you'll want to be careful as you grow. Taking a class specially designed for pregnant women is a good idea. Most health clubs offer them. Do not exercise lying flat on your back for extended periods of time.

Dance:

Dancing can be done in your home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping, and jumping.

Exercises to Avoid:

Skiing:

Although cross-country skiing is a fairly safe sport for pregnant women, there is a risk of falling. Downhill skiing has a greater risk of falling and is not recommended while pregnant.

Water Skiing:

Water skiing could result in abdominal trauma, especially in the second and third trimester.

Horseback Riding:

Riding a horse can involve a lot of jolts and quick movements, which can really hurt you and your baby. There is also a risk of falling, which you want to avoid.

Any Time You're Exercising:

Don't wear tight clothes, but do wear a good sports bra that will give you good support. Wear shoes that have good support and are not slippery, so you won't fall. Breathe deeply, drink a lot of water, and remember to keep your heart rate under 140 beats per minute. Avoid lying on your back for extended periods of time and jerking motions.

Stop exercising if you have any vaginal bleeding, dizziness, faintness, shortness of breath, contractions, or nauseous feelings.