Activity
In Pregnancy
Maintaining a regular exercise routine throughout your pregnancy will keep you healthy and feeling your best.
The American College of Obstetrics and Gynecology recommends 30 minutes of moderate exercise daily consisting of aerobic activity and strength building unless you are advised otherwise.
You are only pregnant, not crippled! You can continue to do pretty much everything you were doing prior to your pregnancy (yes, sex is OK!). This is true for pretty much the entire pregnancy unless problems arise, at which point your OB/GYN will instruct you otherwise.
You will have the most energy during the second trimester, 14-28 weeks. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. The opposite is true, in fact, staying physically active will benefit your pregnancy.
Rest
Your body is working hard to support you and your baby, so try to get as much rest as possible.
After 20 weeks, your belly will start to expand, which will make sleeping on your stomach difficult and even impossible. You should also avoid sleeping on your back, as it constricts your breathing and hinders circulation to your lower half.
The best sleeping position during pregnancy is on your side, this will improve blood flow to the uterus.. Although either side is fine, experts believe that sleeping on your left side is best for blood circulation. Lying on the left side also takes the pressure of your belly weight off of your liver.
For those back sleepers, a little left tilt can be achieved by placing a pillow under your right side. A firm mattress is recommended as this will provide more support and improve back discomforts.
Exercising while Pregnant
If you had an exercise routine prior to becoming pregnant, you may continue as long as it is comfortable for you to do so. If you were not exercising regularly prior to becoming pregnant, you can safely begin to exercise, although, we would recommend walking while avoiding new strenuous activity.
Regular exercise during pregnancy benefits you and your fetus in these keyways:
- 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 AMERICAN COLLEGE OF OBSTETRICS RECOMMENDATIONS
- 30 minutes of moderate exercise daily, both aerobic activity and strength building
- Keep your heart rate less than 140-150 beats per minute
- Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow.
- Breath regularly and avoid holding your breath
- Avoid exercises that:
- Require rapid acceleration or deceleration
- Result in high impact, such as, jumping or bouncing
- Require significant balance
- Increase the risk of falling
- Avoid contact sports such as softball, volleyball, basketball, etc.
- Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running.
- Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid.
The safest and most productive activities are:
- Walking—Brisk walking gives a total body workout and is easy on the joints and muscles.
- Swimming and water workouts—Water workouts use many of the body’s muscles. The water supports your weight, so you avoid injury and muscle strain.
- Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.
- Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing.
- If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss these activities with your ob-gyn.
There are prenatal yoga and Pilates classes designed for pregnant women. These classes often teach modified poses that accommodate a pregnant woman’s shifting balance. You should avoid poses that require you to be still or lie on your back for long periods.
Activities to avoid while pregnant
While pregnant, avoid activities that put you at increased risk of injury, such as the following:
- Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball
- Skydiving
- Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding
- “Hot yoga” or “Hot Pilates,” which may cause you to become overheated
- Scuba diving
- Activities performed above 6,000 feet (if you do not already live at a high altitude)
Warning signs when you exercise
Whether you’re a seasoned athlete or a beginner, watch for the following warning signs when you exercise. If you have any of them, stop and call your ob-gyn.
- Bleeding from the vagina
- Feeling dizzy or faint
- Shortness of breath before starting exercise
- Chest pain
- Headache
- Muscle weakness
- Calf pain or swelling
- Regular, painful contractions of the uterus
- Fluid gushing or leaking from the vagina