Exercise during pregnancy – Is It Safe?

Can I continue with normal exercise during pregnancy?

Questions have arisen as to the safety of continuing with your normal exercise routine after getting pregnant. So I ask: can I continue with normal exercise during pregnancy?

Well, back in the old days, pregnant women were considered to be fragile beings that should be hidden away until delivery.

For many years it was believed that once a woman became pregnant she should just lounge on the couch and rest for hours on end, each and every day. After numerous clinical studies it was found that most women should do quite the opposite.

Pregnant women can and should exercise in moderation unless there are health factors or risks that prevent them from participating in a fitness program. This should consist of intervals of no more than thirty minutes at a time, several days each week if not every day of the week.

Just because you’re pregnant, it doesn’t mean that you can’t get out there and get some active exercise. After you get the “all clear” from your doctor, be sure to fit in daily exercises during your pregnancy. In order to clear you for exercise, your doctor may give you some guidelines to follow to ensure a healthy pregnancy.

Exercising during pregnancy has numerous beneficial effects

1. Exercise during pregnancy minimizes weight gain and makes you feel better

Exercising has been proven to help pregnant women feel and look better, and also will help in minimizing the amount of weight gained during pregnancy.

2. Exercise during pregnancy protects against gestational diabetes

Keeping fit during pregnancy can help prevent or avoid problems such as gestational diabetes, a common form of diabetes that sometimes develops during pregnancy.

3. Exercising during pregnancy improves your stamina, physical and emotional wellbeing

Exercising will also help increase stamina, which will be needed for labor delivery and increase your physical and emotional wellbeing before and after delivery. Staying in shape will also help speed your recovery after the birth of your baby.

Always be sure to consult with your physician before beginning any type of fitness program while you are pregnant.

4. Exercise during pregnancy may reduce the time of labor process

An added bonus for those of you dreading those long hours of child labor is that regular exercise during pregnancy has been known to reduce the time frame for this process by about a third. This in itself is a great motivating factor, since every hour spent in labor can seem like a much longer period of time.

5. Exercise during pregnancy relieves stress and prevents “baby blues”

Staying in shape will help to relieve any anxiety and stress you may feel. It will also help to prevent the “baby blues” that many new mothers experience after the birth of their child. This is valuable information since so many new mothers worry if postpartum depression will affect their lives and the lives of their family. Participating in fitness programs while pregnant gives many emotional as well as physical benefits.

To get you started, here are some exercise guidelines:

Sports and recreation activities and exercises to avoid include:

• Contact sports and most competitive sports
• Any activity that can result in falling, such as downhill skiing or mountain biking
• Lying on your back or stomach during exercise, after the beginning of the fourth month
• Lifting heavy objects or heavy weight lifting
• Intense cardiovascular exercise – your heartbeat should remain under 140 beats per minute during your workout.
• Scuba diving or any activity that involves pressurized air

Here are some generally good and safe exercises during pregnancy:

Walking

This is the best overall exercise for pregnant mothers anywhere. It is low impact but still gets your heart rate up and your blood pumping. Walking is usually safe throughout the entire pregnancy.

Jogging

Jogging can be done safely if you are an experienced jogger. You should reduce your jogging regimen however the further along you are in your pregnancy. If you are not able to have a conversation when jogging, then you are working out too hard.

Swimming

This is the number one exercise and the safest exercise when it comes to pregnancy. Swimming alleviates the heaviness you feel from weight gain associated with pregnancy. It also provides you with optimal cardiovascular benefits and helps you feel light and refreshed.

Yoga

Yoga can help you maintain your muscle tone and stretch out tight ligaments during pregnancy. Be sure you investigate a pre-natal yoga class if at all possible.

Weight Training

Weight training is a great way to maintain and build muscle during your pregnancy. Just keep in mind you should avoid heavy weights and weight bearing exercises that require you to lie on your back.

There is need to participate in safe fitness programs and avoid high risk activities

As previously mentioned, fitness programs that are appropriate for pregnant women include walking, swimming, low or no-impact aerobics (done at a mild pace), yoga, and Pilates for as long as you are able to complete the required moves.

You should always avoid activities that can put you at a high risk for injury. Forms of sports or exercise that may cause you to be hit in the abdomen or are performed lying flat on your back are considered high risk. This is extremely important after the third month.

Another sport you will need to avoid during pregnancy is scuba diving. While this may seem completely harmless, especially since being in the water makes you feel lighter and more agile, it can cause dangerous gas bubbles to form in an unborn child’s circulatory system.

There are numerous benefits that exercise can bring to a pregnant woman. You will burn calories, which will help prevent any excessive weight gain. If you work out on a regular basis, you will improve the condition of your joints and muscles, which will be very helpful during the birth of your baby. This will also help reduce your risk of stretch marks. The long-term effects will also continue after giving birth and will also help you lower your risk of heart disease and many other serious illnesses.

Next is to decide on a fitness program

Once your doctor give you the go ahead to begin a fitness program, decide on a program that fits both your likes and schedule. Keep in mind that it is best if you do not exceed a 30-minute period of time while exercising.

If you are finding it difficult to pick a program, try several different types of exercises that are appropriate for pregnant women then decide which you enjoy the most. You may want to incorporate a variety of exercises into your routine to help prevent boredom and discouragement. Exercising while you are pregnant is one of the best things you can do for yourself and your unborn child.

In most cases, women should continue with their daily routines, and if they are not doing so already, they should begin a regular daily fitness regimen.

Take these important steps as you exercise during pregnancy

As stated above, exercising during pregnancy has numerous beneficial effects. A daily fitness regimen performed by the mother-to-be during pregnancy has also been found to produce a healthier and stronger baby.

While exercise will undoubtedly help you obtain all these wonderful benefits, there are some steps you should follow:

Consult your doctor first

Always consult our physician before beginning any diet and/or exercise regimen. This is to ensure you will be able to do this without causing harm to yourself and your recovering body.

Always start out slowly

Try several activities and do not attempt to perform very strenuous exercises or spend too much time at the gym. Find some exercises or activities you like and enjoy and do them regularly, but try not to exceed more than 30 minutes at a time.

Stop if you feel exhausted

If you begin to feel exerted or worn out, stop exercising immediately and rest for a while. The whole purpose of exercising is to help maintain good health and self-esteem, not injure or endanger yourself or your unborn child.

Avoid extreme humidity, high altitudes or warm temperatures

Avoid high altitudes, extreme humidity, or especially warm temperatures when exercising. Getting overheated is not beneficial to you or your baby, and it could actually cause harm. Be sure you drink plenty of water and keep yourself hydrated.

Monitor your heart rate, your breathing, and your pulse

This will allow you to observe your progress and notice any limitations you may need to be aware of. Knowing this information and making a note of it while exercising could assist your physician in diagnosing any problems or potential hazards you may face.

Avoid bouncing, jumping or running in third trimester

While you are in your final trimester, try to avoid any bouncing, jumping, or running. These activities can potentially cause injury to you or your unborn child.

Communicate openly with your partner and doctor

Pregnancy causes many changes for any woman, physically, mentally, and emotionally. Be sure you communicate openly with your partner and your doctor. Keep all of your limitations in mind and never try to exercise more than is reasonable for your stage of pregnancy.

Final Thoughts On Exercise During Pregnancy

Most women can and should exercise during pregnancy. Unless your pregnancy is high risk or your doctor has ordered you to stay in bed, there is no reason in fact you can’t exercise while pregnant.

Studies show that there are numerous benefits to exercising during pregnancy. You can improve your energy levels, get your blood pumping to your legs and improve your circulation, and improve your chances for a speedy recovery.

To be safe you should always consult with your doctor or physician before beginning any exercise program. Most pregnant women are fine to work out particularly if they’ve been active before.

If you are just starting a program be sure to take it easy initially. You should also commit to exercising regularly. Generally 30 minutes of exercise 4-7 days per week is recommended.

One last point… be sure to keep hydrated and avoid over-heating which can be dangerous for you and your baby. Avoid getting your heart rate much over 140 and stop any exercise if you start to feel dizzy or lightheaded.

Also don’t forget the importance of warming up before any and all activity. You’ll reduce the likelihood of injury. Warm up after activities will also help your heart rate return to normal.

Finally, exercise is important during pregnancy. It can alleviate aches and pains, depression, and fatigue. Exercise also gives you the endurance and flexibility to get through your pregnancy and through labor.

So what are you waiting for? Get out there, get active, and stay healthy. Exercise during your pregnancy is a great thing to do for you AND your baby.

Good luck and have fun!

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