Should you exercise while pregnant? That’s a question many soon to be mothers find themselves asking. Maybe you considered exercising but felt alarmed when a loved one with good intentions declared that you ought to be laying on the couch with your feet up. You are carrying another life inside of you after all. You shouldn’t have to move a muscle. Right?
Interestingly enough, getting movement is something you should be doing in whatever cycle of life you find yourself. Pre-pregancy, pregnancy, and post pregnancy women can all reap the benefits that exercise has to offer.
In fact, according to the Physical Guidelines for Americans:
-“Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic
activity should be spread throughout the week.”
-“Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.”
-“Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health
care provider about whether”
Why exercise when pregnant
Soon to be mothers who exercise can expect:
- Reduced aches and pains in the body
- Prevent post postpartum weight gain
- To maintain strength and endurance levels
- Improved sleeping schedule
- Increased energy levels
- Better digestion
Physical inactivity is recognized as a risk factor for obesity and pregnancy complications including gestational diabetes mellitus (1) If you are pregnant and under supervision of a qualified physician, exercising is a safe and effective way to stay healthy throughout all phases of your pregnancy.
Getting the green light
Before beginning any exercise program, the first thing you will want to do is have a conversation with your health care provider to discuss exercise readiness. Although exercise for pregnant women can provide the health benefits mentioned above, your physician may advise some restrictions if you have conditions that put you at risk. These conditions may include:
- Certain types of lung or heart disease
- Severe anemia
- Preeclampsia or pregnancy-induced or pregnancy induced high blood pressure
- Being pregnant with twins or triplets
- Preterm labor during this pregnancy or ruptured membranes (your water has broken)
Exercises that have been studied for safety
When you get the OK from your doctor to begin working out, you will want to choose the most appropriate exercises for your fitness level. The following exercises have been found helpful for staying active while pregnant. (Scuba diving and lion taming didn’t make the list, sorry)
- Aerobic exercise
- Dancing
- Stationary bike
- Resistance training (bands and weights)
- Stretching
- Water aerobics
- Walking
In conclusion, consistent physical activity throughout the week can help expecting mothers keep their body strong and healthy throughout their pregnancy and decrease their health risks post par-tum.
When first starting out, we recommend to start small. Begin by walking around your block a few times or take the stairs instead of the elevator. Finding a workout partner can also help keep you motivated and accountable for working out.
P.S. IF you ever feel overwhelmed when starting an exercise program YOU ARE NOT ALONE. Many women struggle staying consistent with their exercise routine while pregnant. That’s why we believe they deserve access to a qualified fitness and health coach to help them feel confident in their body. At Alignment Healing Center, we offer professional fitness care to women in our community. With in-person and virtual support, you feel comfortable getting the exercise you need.
To get started today, book a complimentary consultation with our exercise specialist today.
Click here to schedule
- Obesity in pregnancy. Practice Bulletin No. 156. American College of Obstetricians and Gynecologists [published erratum appears in Obstet Gynecol 2016;128:1450]. Obstet Gynecol 2015;126:e112–26.