Exercising During Your Pregnancy

There are some myths out there concerning whether it is safe to exercise during pregnancy. To clear up any confusion, let me say first of all, that it is completely okay to be active while you are pregnant. I should also say that you should always talk to your doctor before you start any exercise program, especially during pregnancy. There are some situations and conditions which could hinder certain fitness programs.

The American Pregnancy Association states that if you have been following a regular exercise program before becoming pregnant, than you should be able to maintain that program during your pregnancy.

What benefits does regular exercise bring during pregnancy? Exercise can create a better pregnancy outcome. It can make labor shorter and assist in improving your ability to handle the pains of labor. Participating in regular abdominal workouts will help to strengthen your core muscles, including the pelvic floor. Strengthening the pelvic floor helps labor, delivery, and recovery. While strengthening the core muscles can assist in better posture while carrying the extra load in the belly area. Regular exercise will also assist in getting back into shape after the baby is born.

According to the American College of Obstetricians and Gynecologists (ACOG), regular exercise for 30 minutes a day can reduce backaches, reduce constipation, and reduce bloating and swelling. Regular exercise may also aid in the prevention and/or treatment of gestational diabetes. The ACOG also states that participating in a fitness program can increase your energy, improve your mood, and help you sleep better at night. Exercising while pregnant can also promote muscle tone, strength, and endurance.

So, what is safe during pregnancy? If you were active before becoming pregnant, you should be able to continue with the same workout routine. However, exercises involving balance (for example: biking) could be risky due to the extra weight in your belly area. Also, any kind of contact sport should be eliminated. Running can continue throughout pregnancy, if you were running before, as long as it feels okay to do it. Pregnancy is not the time to start any new extreme fitness program, nor is it the time to try and break any records.

If you were not an avid exerciser before you became pregnant, than stick to a daily walking routine or try swimming. You can start with 10 minutes a day and gradually increase to a 30 minute a day program.

It is especially important to listen to your body during this time. It will let you know if you are doing too much and you need to slow down.

The ACOG lists the following warning signs to stop exercising and call your doctor: vaginal bleeding, fluid leaking from the vagina, decreased fetal movement, uterine contractions, muscle weakness, calf swelling or pain, headache, chest pain, increased shortness of breath, dizziness, and feeling faint.

Here are a few more guidelines to follow:
- Do not exercise to a point of exhaustion or breathlessness. This is a sign that you and your baby are not getting an adequate supply of oxygen.
- Wear comfortable shoes with good support.
- Make sure to take frequent breaks
- Drink plenty of fluids
- Avoid extreme heat while exercising
- Avoid rocky or uneven terrain while running
- Avoid contact sports
- Avoid lifting weights above your head as this can strain your lower back
- Avoid exercises that involve lying flat on your back during the 2nd and 3rd trimesters. This can decrease blood flow to the uterus.
- Make sure to stretch before and after exercising
- Continue following a healthy diet
- Don't push yourself too much

Also, please do not forget to get your doctor's okay before starting or continuing any exercise program.

The American College of Obstetricians and Gynecologists, ACOG Education Pamphlet, www.acog.org/publications/patient_education/bp119.cfm

American Pregnancy Association, Exercise Guidelines During Pregnancy, www.americanpregnancy.org/pregnancyhealth/exerciseguidelines.html

Web MD, Exercise During Pregnancy: Myth vs. Fact, www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact