Tips for Safely Exercising While Pregnant

Regular exercise is an important factor of staying healthy and energetic throughout your pregnancy. It can also decrease the risk of certain conditions, reduces stress and helps you build up stamina for delivery. The American College of Obstetrics and Gynecology recommends at least 30 minutes of moderate exercise per day for pregnant women on most or all days of the week, unless your doctor advises you otherwise.

Here are some tips on exercising safely while pregnant, plus exercises to include or avoid as part of your exercise routine.

Pregnancy Exercise Safety

In most cases, exercise during pregnancy is entirely safe. If you were physically active before you became pregnant, you can usually remain that way after throughout pregnancy.

In some rare cases, a medical issue or a pregnancy-related condition might prevent you from exercising. Such issues may include:

Asthma
Diabetes
Heart disease
Threatened or recurrent miscarriage
Weak cervix
History of premature birth or early labor
Low placenta
Bleeding or spotting

In general, exercise during pregnancy should not be done with weight loss as a specific goal. If you have any of the following symptoms while exercising, stop immediately and consult your doctor:

Pain in the head, chest, abdomen, calf, or pelvis, possibly accompanied by persistent contractions
Feeling faint, dizzy, nauseous, light-headed, cold or clammy
Vaginal bleeding, or a sudden or trickling gush of fluid from the vagina
Major decrease or total absence of baby movement
Irregular or increased heartbeat
Sudden swelling in the ankles, hands, or face
Shortness of breath
Trouble walking or muscle weakness

Benefits of Exercise While Pregnant

Many pregnant women find benefits from exercise, including:

Improved posture, mood and energy
Reduction of complications like constipation, backaches, swelling and bloating
Prevention or treatment of gestational diabetes
Improved sleep
Improved muscle tone, endurance and strength—these all may play a role in your fitness and ability to handle labor when the time comes

Basic Exercise Guidelines

Follow these tips for healthy, productive exercise while pregnant:

Wear the right exercise attire: Always wear shoes designed for your particular type of exercise. Choose comfortable, loose clothing plus a support bra.
Don’t eat for at least an hour before exercising. Do, however, drink plenty of water before, after and during exercise.
Exercise only on level surfaces to limit injury risks.
If you’re doing exercises on the floor, always stand up slowly to avoid becoming dizzy.
Never exercise until you’re completely exhausted.

Exercises to Avoid

In addition, there are a few exercise types or activities within exercise that should be avoided while pregnant. These include:

Contact sports (football, basketball, softball, etc)
Falling sports (skiing, horse riding)
Any sport or activity that involves significant jumping, bouncing or running
Holding your breath during exercise for any reason
Any standing waist-twisting movements
Certain specific exercises: Deep knee bends, double leg raises, full sit-ups, leg-toe touches
Exercising in hot or humid conditions
Bouncing during stretches
On and off exercise: Heavy spurts of activity and then long periods of no activity should be avoided

Your doctor can provide additional recommendations on exercising properly during pregnancy.

I practice the full range of family medicine including obstetrics, pediatrics, adolescent medicine, adult medicine and some orthopedics. I also perform colposcopy, cryotherapy and vasectomies. Due to the volume of deliveries we do, my practice has evolved to be more centered on women and children’s medicine, although I enjoy all aspects of family medicine.

Sources:

“Exercise During Pregnancy.” WebMD. https://www.webmd.com/baby/guide/exercise-during-pregnancy#1

“Exercise During Pregnancy.” American Pregnancy Association. http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/