How to Safely Exercise During Pregnancy
7 tips to stay safe and physically active during pregnancy
7 tips to stay safe and physically active during pregnancy
If you’re pregnant, it’s generally safe to exercise for both you and your baby.
According to the American College of Obstetricians and Gynecologists, exercise during pregnancy offers many health benefits and is generally encouraged unless there are medical complications.
It’s safe to begin or continue exercising during pregnancy, and doing so does not increase the risk of miscarriage, premature birth or low birth weight. Staying active can help you manage weight gain, boost your fitness and support your overall well-being.
That said, every pregnancy is unique. “Before you do any exercises or activities while pregnant, discuss what activities you can do safely with your health care provider,” says Kirstin Lee, MD, an OB-GYN at Scripps Clinic La Jolla.
“Most healthy women who are having a normal pregnancy can continue to be physically active, but it’s important to know your limits and practice caution. Your doctor will also let you know if exercise is not safe for you,” Dr. Lee says.
Benefits of exercise during pregnancy
Staying active during pregnancy can help your body adapt to physical changes. It can also lower the risk of issues like preterm labor, gestational diabetes and preeclampsia.
Additional benefits include:
- Reduces back pain
- Eases constipation
- Better sleep
- Improved mood
- Better overall fitness
- Healthy pregnancy weight gain
- Helps lose baby weight after baby is born
When exercising is not safe
Some medical conditions can make it risky to follow an exercise program while pregnant. Always check with your doctor if you have:
- Certain heart or lung diseases
- Preeclampsia
- Severe anemia
- Risk of preterm labor
- Being pregnant with twins, triplets or more
Seven tips for exercising safely during pregnancy
1. Talk to your doctor first
Always talk to your OB-GYN before starting or continuing an exercise routine. Even if you are healthy and have a normal pregnancy, you might need to make changes.
Pregnancy alters your body’s balance and movement, increasing the risk of falls, so choose exercises carefully.
You may also get tired more easily doing physical activities. “Your heart rate naturally increases when you’re pregnant — even at rest — which can make what used to be an easy workout much harder,” Dr. Lee says.
Dr. Lee recommends discussing any current or planned workouts with your doctor to make sure they’re safe and appropriate for you.
2. Set realistic goals
Listen to your body when working out. Don’t push too hard or you could get hurt. Find a balance between pushing yourself and taking time to rest and recover.
Health experts recommend pregnant and postpartum women should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide this into 30 minutes workouts five days a week.
If you are new to exercise, take it slow at first and increase your activity gradually. If you were already active before pregnancy, you can typically continue your routine as long as your doctor gives the okay.
3. Take extra precautions
Prepare your body by warming up before workouts and cooling down afterwards.
Follow these guidelines:
- Drink plenty of water before, during and after workout
- Wear a sports bra to help protect your breasts
- Wear a belly support belt to help reduce discomfort while walking or running
- Don’t lie flat on your back or stand still for long periods
- Don’t exercise if you’re sick or have a fever
4. Exercise at home or outdoors
If you don’t feel like going to the gym, you can safely work out at home or outside.
Take a walk near your home or at a park to get some fresh air and stay active. Pick shaded, cool places and stay away from extreme heat or humidity.
Online pregnancy exercise programs or classes can be helpful. They’re designed to make your workout comfortable and reduce stress on your joints and back.
5. Choose pregnancy-safe workouts
These activities are generally safe and recommended for most pregnant women:
- Walking
- Swimming
- Riding stationary bike
- Prenatal yoga or modified Pilates
6. Exercises to avoid during pregnancy
Avoid activities that could cause you to fall, overheat or injure your abdomen. Do not engage in:
- High impact or contact sports, such as soccer and basketball, downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics and horseback riding
- Hot yoga or hot Pilates that may cause you to become overheated
- Scuba diving
- Activities performed above 6,000 feet
7. Know when to stop and call your doctor
Stop exercising right away and contact your health care provider if you experience:
- Vaginal bleeding
- Feeling dizzy or faint
- Chest pain
- Headache
- Muscle weakness
- Calf pain or swelling
- Regular, painful contractions of the uterus
- Fluid gushing or leaking from the vagina
Stay active, listen to your body
Exercise during pregnancy can be safe and fun. With the right care and advice from your health team, you can stay active until your baby is born and even after.
“Whatever you do, the most important thing to remember is to listen to your body,” Dr. Lee says. “Your body will tell you if you are doing too much.”