Health/Wellness

Make Room in Your Routine for Exercise While You are Pregnant

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While you’re pregnant, an exercise routine can help both your mind and your body feel good and have benefits for your growing baby.

The American College of Obstetricians and Gynecologists (ACOG) reveals how a regular exercise routine during pregnancy can benefit you and your fetus in the following ways:

  • Reduces back pain
  • Eases constipation
  • May decrease your risk of gestational diabetes, preeclampsia, and cesarean birth
  • Promotes healthy weight gain during pregnancy
  • Improves your overall fitness and strengthens your heart and blood vessels
  • Helps you to lose the baby weight after your baby is born

The Right Exercise for You

Before starting an exercise routine, it is important to discuss with your OB-GYN what activities you can do safely during early prenatal visits.

ACOG and experts suggest these exercises are among the safest for pregnant women:

Walking. Brisk walking gives a total body workout and is easy on the joints and muscles.

  • Swimming/Water Workouts. Water workouts use many of the body’s muscles, and the water supports your weight, so you avoid injury and muscle strain.

  • Stationary Bicycling. Riding a standard bicycle during pregnancy can be risky because your growing belly can affect your balance and make you more prone to falls. Cycling on a stationary bike is a better choice.

  • Modified Yoga or Pilates. Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing. Look for prenatal yoga and Pilates classes designed for pregnant women. 

When Not to Exercise While Pregnant

According to ACOG, women with the following conditions or pregnancy complications should not exercise during pregnancy:

  • Certain types of heart and lung diseases

  • Cerclage

  • Being pregnant with twins or triplets (or more) with risk factors for preterm labor

  • Placenta previa after 26 weeks of pregnancy

  • Preterm labor or ruptured membranes (your water has broken)

  • Preeclampsia or pregnancy-induced high blood pressure 

  • Severe anemia

Exercises to Avoid During Pregnancy

Injury prevention is vital when you are pregnant and exercising. Activities to avoid that put you are increased risk of injury include:

  • Contact sports such as ice hockey, boxing, soccer, and basketball

  • Skydiving

  • Downhill snow skiing or water skiing

  • Gymnastics

  • Horseback riding

  • Hot Yoga or Hot Pilates

  • Surfing or scuba diving

  • Activities performed above 6,000 feet (if you do not already live at a high altitude)

When to Stop Exercising

While you are exercising, if you experience any of the following symptoms, you need to stop and call your OB-GYN:

  • Vaginal bleeding 

  • Dizziness or feeling faint 

  • Increased shortness of breath 

  • Chest pain 

  • Headache 

  • Muscle weakness 

  • Calf (back of the leg) pain or swelling  

  • Uterine contractions or preterm labor 

  • Fluid leaking (or gushing) from your vagina

Workout Buddies Can Help Keep Your Exercise Routine on Track

Enlisting a friend to work out with you, especially a fellow friend who is also pregnant, can help you stay motivated, stay on track, and give you some added support!

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