Pregnancy and Prenatal Fitness

After a positive pregnancy test, most women begin anticipating big changes, not only in their bodies but in their entire lives. Immediately, it’s common to begin focusing on physical health and well-being. While at one point, the typical instructions were to slow down and rest during pregnancy, this is no longer recommended. Assuming that a woman’s health is good, it’s possible and beneficial to exercise throughout pregnancy.

Safety Concerns

It’s always prudent to see a physician after becoming pregnant, and at that time, you can ask whether exercise is safe for you and your unborn baby. Get recommendations from your physician for safe exercises you can do during pregnancy.

In healthy women, exercise doesn’t increase the risk of miscarriage, preterm birth, or low birth weight.

How Much Exercise Do You Need While Pregnant?

Pregnant women in good health who are having low-risk pregnancies should strive to get at least two and a half hours of exercise at a moderate intensity each week. Moderate intensity means that the heart rate is increased somewhat and you are sweating.

• Take a brisk walk to get your blood moving and heart pumping.
• Try swimming or even dancing as a form of exercise.

The Benefits of Staying Active While Pregnant

Getting regular exercise helps women feel healthier both emotionally and physically. Exercise is also beneficial for unborn babies.

• You should be able to control your pregnancy weight gain with regular exercise.
• Common discomforts of pregnancy are often alleviated with exercise.
• Pregnant mothers may sleep better when they exercise.
• Pregnancy complications such as preeclampsia and gestational diabetes are often less common in mothers who exercise.

What Kinds of Exercises and Activities Can You Do (and Which Should You Avoid)?

If you were already exercising when you got pregnant, you can probably continue with the same exercises after checking with your doctor. Look for exercises that you enjoy.

• Brisk walking should not strain muscles and joints.
• Swimming is a low-impact exercise that often alleviates aches and pains.
• Riding a stationary bike gives you the benefit of cycling without the danger of falling.
• Prenatal yoga, Pilates, and low-impact aerobics classes can be specifically targeted for pregnant mothers.
• Strength training helps you build and maintain muscle.
• Avoid exercises that involve jerky or bouncy movements and anything that might involve falling.
• Avoid high-contact sports.
• Avoid lying flat on your back during the third trimester.
• Don’t skydive, scuba dive, or exercise at high altitudes during pregnancy.
• Don’t allow yourself to get overheated during exercise.

Learn More

• Exercise During Pregnancy: As long as there are no special health concerns with and during pregnancy, exercise should be safe.
• Exercise While Pregnant: Exercise is usually good for both mother and baby and might include walking, yoga, or swimming.
• How Safe Is Exercise During Pregnancy? Regular exercise can reduce weight gain and the risks of developing gestational diabetes and having a cesarean section delivery.
• Being Active During Pregnancy: Start slow, keep exercise simple, and set short-term goals for exercising during pregnancy.
• In New Report, Doctors Urge More Exercise for Pregnant Women: The old advice of resting and eating for two while pregnant is no longer recommended by doctors for low-risk pregnancies.
• Exercise During Pregnancy: Getting regular exercise might reduce many common discomforts of pregnancy, and exercise can make it easier to recover after childbirth.
• Study: Exercise During Pregnancy Benefits Babies Who Breastfeed: Exercise during pregnancy seems to enhance breast milk after birth, benefitting breastfed babies.
• Exercising During Pregnancy: Women who were already exercising when they got pregnant can usually continue their regular exercise habits throughout pregnancy.
• The Benefits of Exercise During Pregnancy: Exercising during pregnancy makes it less likely that women will need to have cesarean deliveries.
• Can Exercise Cause Preterm Labor? Exercise doesn’t increase the risk for preterm labor in most women, and it may even help decrease the risk.
• Exercise and Diabetes During Pregnancy: Women diagnosed with gestational diabetes should exercise to help control it.
• Exercise During Pregnancy: Combining pregnancy and exercise usually has benefits for both mother and baby.
• Is it Safe to Exercise During Pregnancy? With a doctor’s approval, exercise should be completely safe during pregnancy.
• Five Simple Pregnancy Exercises for Every Trimester: Tailor workouts for each of the three trimesters to ensure safety while exercising.
• Exercises for Pregnant Women: The American College of Obstetricians and Gynecologists recommends that pregnant women get at least 30 minutes of moderate exercise every day of the week.
• Pregnancy Exercises: Safety, Benefits, and Guidelines: Those who were exercising regularly before pregnancy can usually continue the same exercises during pregnancy, but be careful not to overdo it.
• The Best Pregnancy-Safe Exercises at Home and the Gym: Drink lots of water while exercising, don’t become overheated, and don’t lie flat on your back during the third trimester.
• Exercise Tips During Pregnancy: The safest exercises during pregnancy are swimming, walking, stationary cycling, and low-impact aerobics.
• Exercise Tips for Pregnancy: Try a prenatal yoga or aerobics class during pregnancy to experience the benefits of gentle and effective exercise.
• Pregnancy and Exercise: Baby, Let’s Move! Exercise during pregnancy helps reduce backaches, swelling, and constipation.
• What Kinds of Exercises Can I Do During Pregnancy? Aerobic exercise such as swimming or brisk walking should be safe during pregnancy.
• Exercising While Pregnant: Try Pilates, water aerobics, dancing, or walking during pregnancy for safe options that will elevate the heart rate moderately.
• Everything You Need to Know About Working Out While Pregnant: Avoid high-impact sports completely and exercises on your back after the second trimester.
• Enough With the Myths About Exercising During Pregnancy: As long as you feel good while you’re exercising and there isn’t a risk of falling or being hit in the abdomen, exercise should be safe during pregnancy.
• Six Workouts for Pregnant Women and Why/How You Should Do Them: Light weight training, prenatal yoga, and Pilates are three suggestions for pregnancy workouts.

Ava Editorial