The Benefits of Exercising During Pregnancy
You may struggle to find the time and energy to exercise, but a workout can actually help you feel more comfortable during pregnancy in a variety of ways including:
- More energy
- Fewer problems with backaches, bloating and constipation
- Reduced risk of gestational diabetes
- Better sleep
- Easier labor and childbirth
- Quicker recovery postpartum
- Boosts your mood
- Reduced birth weight for your baby, which may reduce his or her risk of obesity later in life
Getting Started
Whether you're a new exerciser or a veteran, you'll need to talk to your doctor and get clearance to exercise. Many pregnant exercisers find they can keep going with their workouts with some modifications over time, but your doctor can give you specifics about your situation. If you're new to exercise, there's no reason you can't start while you're pregnant, unless your doctor has told you otherwise.
The American Congress of Obstetricians and Gynecologists suggests working up to 30 minutes of moderate exercise most days of the week, but you should start with what you can handle and gradually add time to your workouts each week. Try activities you enjoy and that feel good to your body such as:
- Walking: Walking is a great choice for anyone, especially beginners because it's easy on the joints and something you can do just about anywhere. Learn how you can get started.
- Swimming: Swimming is another favorite because you get a total body workout while being supported by the water. Water reduces impact by up to 50% of your body weight if you're in waist-deep water, which may make exercise more comfortable. You can swim laps or try a water aerobics class for a no-impact workout. More about swimming in pregnancy.
- Cycling: Riding a bike is a great no-impact workout, just be careful about your changing center of gravity, which can throw off your balance. You may be more comfortable on a stationary bike or recumbent bike as your pregnancy progresses.
- Aerobics: If you're a fan of aerobics or like something more choreographed, many gyms and fitness centers offer classes designed for pregnant women like water aerobics or low-impact cardio classes.
Whatever activity you choose, start easy and simple. Warm up at an easy pace for at least 5 minutes and work at a moderate pace for as long as you can, even if it's only a few minutes at a time. You can gradually add time, working up to about 30 minutes of continuous activity. Give yourself a break if you feel sick, exhausted or achy and do what feels right for your body.
Strength Training
If you already lift weights and your doctor gives you the go-ahead, chances are you can continue during your pregnancy with a few modifications including:
- Using lighter weights and doing more reps as pregnancy progresses.
- Monitoring your form more carefully, since your center of gravity shifts and may compromise your balance. You'll need to pay attention to your posture and use good form and technique to avoid back pain or injury.
- Avoiding supine positions like bench presses or crunches after the first trimester.
- Using machines more often, since they can be more easily controlled.
If you're new to strength training, you may want to work with a trainer to learn proper form and the best exercises to focus on for strength and endurance. An effective strength workout during pregnancy can include exercises involving all the major muscle groups for one set of 10-12 reps, 2-3 times a week. A typical total body workout might include:
- Chest Press with Bands
- Reverse Fly with Bands
- Seated Rows
- Medicine Ball Triceps Extensions
- Biceps Curls
- Lat Pulls with Bands
- Supported Squat
- Modified Lunges (hold onto a chair for balance)
- Leg Lifts
- Chest stretch
- Torso Stretch
- Hip Stretch
Staying Safe
- Avoid exercises on your back after your first trimester
- Drink plenty of water to stay hydrated and to avoid overheating
- Try not to exercise outside when it's very hot and humid
- Avoid contact sports or activities that increase your risk of falling like downhill skiing, racquet sports or horseback riding
- Stop exercise and call your doctor if you feel any dizziness, faintness, headaches, bleeding, pain, contractions or shortness of breath
Sources:
Callaway LK, Colditz PB, Byrne NM, et al. Prevention of gestational diabetes: Feasibility issues for an exercise intervention in obese pregnant women. Diabetes Care. 2010 Mar 31.
Clapp JF 3d. The course of labor after endurance exercise during pregnancy. Am J Obstet Gynecol 1990;163:1799-805.
Hopkins SA, Baldi JC, Cutfield WS, et al. Exercise Training in Pregnancy Reduces Offspring Size without Changes in Maternal Insulin Sensitivity. J Clin Endocrinol Metab. 2010 Mar 24.
Hyatt, Gwen and Cram, Catherine. Prenatal & Postpartum Exercise Design. Tuscon, AZ: DSW Fitness, 2003.
Veille JC, Hohimer AR, Burry K, Speroff L. The effect of exercise on uterine activity in the last eight weeks of pregnancy. Am J Obstet Gynecol 1985;151:727-30.
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