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:
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.
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
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)
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
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!