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Moms, Get Moving - Exercising Safely When Pregnant
an article from the Spring 2008 issue of…
Being pregnant, it can be an effort to get off the couch, let alone get to the gym. But staying active has many benefits for you - and your baby. Exercise may:
- increase your energy, strength and stamina;
- help you sleep better;
- reduce backaches, bloating and swelling;
- control weight gain;
- help prevent or treat gestational diabetes;
- help manage high blood pressure; and
- decrease the risk of premature birth.
If working out is not part of your normal routine, check with your OB/GYN. With your doctor's clearance, it's time to get active.
Start slowly and stop if you feel pain, exhaustion or shortness of breath. A good goal is to build up to a moderate intensity for 30 minutes a day, most days of the week. If it's difficult to talk while you're working out, then you're pushing yourself too much.
These exercises are great for beginners:
- Walking. A briskly paced walk is easy on your muscles and joints.
- Swimming. A water aerobics class for moms-to-be might be a good option.
- Cycling. Since your expanding belly affects balance, stick to stationary or recumbent bikes.
- If you already work out regularly, talk to your OB/GYN about how to modify your routine. You may be able to continue these activities in moderation:
- Running. Make sure to stay at a pace where you're not grasping for air.
- Lifting weights. Increasing strength may reduce pregnancy-related pain.
After your baby is born, exercise can help you get back in shape — and feel better. Check with your doctor when you can restart your routine.
During pregnancy, avoid:
- Jerky, bouncy or high-impact movements
- Downhill skiing, horseback riding, water skiing and other activities that increase the risk of falling
- Contact sports such as basketball, soccer and kickboxing
- Scuba diving
- Exercising at high altitudes or in hot, humid weather
- Doing exercises on your back after the first trimester
Promptly call your OB/GYN if you experience any of these signs:
- Dizziness
- Chest pain
- Blood or fluid from your vagina
- Severe abdominal pain
- Headache
- Contractions
Make an appointment with an OB/GYN
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