How to Maintain a Safe Exercise Routine During Pregnancy

As your body undergoes changes during pregnancy, you may be tempted to take it easy and relax, but this is no time to abandon your exercise routine. Many health organizations, including the American College of Obstetricians and Gynecologists, recommend that women exercise for at least 30 minutes on most days while pregnant.

There are many benefits associated with exercising during pregnancy, including helping you prepare for labor and childbirth. It can help reduce backaches and other discomforts associated with pregnancy, as well as increase your energy and improve your mood. Exercise can also prevent excess weight gain and make it easier to return to your pre-pregnancy fitness level after you give birth.

A general guideline that every pregnant woman should follow is to speak to her health care provider before beginning an exercise routine. This is especially true if you didn’t exercise regularly before becoming pregnant. If you’re just starting out and your doctor has approved exercise, avoid injury by starting slowly and adding a few more minutes of exercise each week.

If you already have an exercise routine, there are certain changes that your body is undergoing that should be taken into account. During pregnancy, hormones relax the connectors between joints, called ligaments, in preparation for childbirth. As your joints become more flexible, there is an increased risk of injury.

The weight gain associated with pregnancy will cause your center of gravity to shift. In addition to putting more strain on your back, it can affect your sense of balance and increase the chances of falling. The extra weight will also require you to exert more effort when exercising and may cause you to tire more quickly.

These low-impact forms of exercise are the safest during pregnancy:

• Walking offers an easy, low-risk workout. Be sure to wear good shoes that provide adequate support for your feet and legs.
• Swimming reduces back strain and stress on your joints while providing a good workout for many muscle groups.
• Stationary cycling provides a low-impact workout with a lower risk of injury from falling than a conventional bike.
• Yoga classes that are geared toward pregnancy can decrease stress while toning muscles.

If you were a runner before pregnancy, you can keep running, but you may have to consider modifying your running distance or schedule. Consult your health care provider if you have any questions.

Activities that pose a high risk of falling should be avoided during pregnancy. This includes downhill skiing, water skiing, gymnastics and horseback riding. Team contact sports, such as soccer and basketball, should also be avoided due to the risk of injury.

After your first trimester, avoid exercises that require you to be on your back for extended periods. Lying on your back can compress the vena cava vein and slow blood circulation, causing dizziness and possibly affecting your baby.

It’s important to wear comfortable clothing and avoid overheating while you exercise. A sports bra that provides support is recommended. Be sure to drink plenty of water before, during and after exercise. Unless you have a weight gain issue, you should consume enough extra calories to offset those burned during exercise.

If you have any unexpected symptoms such as dizziness, vaginal bleeding, contractions or muscle weakness, stop exercising and contact your doctor immediately. For additional tips about exercising while pregnant, see the American College of Obstetricians and Gynecologists ExerciseDuringPregnancyFAQ.

This post is written by Erica Moss, who is the community manager for the online Master of Science in Nursing program at Georgetown University, offering one of the nation’s leading women’s health nurse practitioner programs. She’s also a dog lover who enjoys photography and meeting new people.