How to Safely Exercise During Pregnancy

Beware of pregnancy myths about exercise and pregnancy. The fact is that exercising while pregnant can help your body adapt to changes. It can also reduce the chances of issues, such as preterm labor, gestational diabetes and preeclampsia.

Other benefits include:

• Reduces back pain
• Eases constipation
• Better sleep
• Improved mood
• Better overall fitness
• Healthy weight during pregnancy
• Helps you lose baby weight after baby is born

Exercise may not be safe for some pregnant women due to certain medical conditions, including:

• Certain types of heart and lung disease
• Preeclampsia
• Severe anemia
• Preterm labor
• Being pregnant with twins, triplets or more

Even if you are healthy and have a normal pregnancy, there may be some limitations when exercising.

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 your regular exercise routine or activities with your doctor, and ask if it is safe to keep doing them or if they could lead to injury.

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.

The Centers for Disease Control and Prevention (CDC) recommends pregnant women and postpartum women get at least 150 minutes (2 and a half hours) of moderate-intensity aerobic activity every week. You don’t have to do this all at once. You can do 30 minutes a day for five days. Walking fast or gardening can help you reach this goal.

If new to exercising, start slowly and gradually increase activity. If you were active before pregnancy, you may continue the same workout with your doctor’s approval.

Remember to warm up before you start exercising and cool down afterwards. Exercise caution by doing the following:

• 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
• Stay hydrated and avoid becoming overheated
• Try not to stand still or lie flat on your back too much
• Don’t exercise if you’re sick or have a fever

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 in a park to get some fresh air and stay active. Avoid working out in extreme heat or humidity.

At home, you don’t need special equipment to exercise but a temperature-controlled room helps for exercising.

Online pregnancy exercise programs or classes can be helpful. They’re designed to make your workout comfortable and reduce the stress on your joints and back.

Exercises considered safe during pregnancy include:

• Walking
• Swimming
• Riding stationary bike
• Modified yoga and Pilates designed for pregnant women

Avoid activities that could cause you harm during pregnancy, including:

• High impact or contact sports, such as soccer and basketball
• 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 that may cause you to become overheated
• Scuba diving
• Activities performed above 6,000 feet

If you have any of the following symptoms during exercise, stop and call your doctor right away:

• 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

“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.”