Exercise during pregnancy

Exercise during pregnancy reduces fatigue and helps manage stress. By increasing endurance and strengthening muscles, exercise also helps prepare for the strain of labor. Studies show that women who exercise while pregnant seem to have a shorter labor with less problems. They also tend to recover faster after the baby is born.

Most healthcare providers recommend that pregnant women engage in 30 minutes or more of moderate exercise on most, if not all, days of the week. But this depends on many factors, such as the woman's interests, goals, prior exercise program, physical conditioning, and general health. Be sure to discuss an exercise program with your provider early in the pregnancy.

The provider may not recommend exercise, if other risk factors are present, such as:

• hypertension during the pregnancy
• the possibility of pre-term labor or leaking of the "water"
• problems with the cervix or placenta
• bleeding in 2nd or 3rd trimester
• slow growth of the infant or
• a history of thyroid, cardiac, vascular, or pulmonary problems

Contact and high risk sports, as well as those requiring extreme changes in balance or movement, should be avoided. Examples include gymnastics, skating, skiing, racquet sports, and weightlifting. Also avoid exercises that could reduce oxygen flow (such as scuba diving or exercising in high altitudes) and those requiring you to "push," strain, or lie flat on your back.

One of the best exercises during pregnancy is walking. All that is needed are comfortable walking shoes and a place to walk. Twenty minutes of walking a day can lift your spirits and strengthen your body. Swimming, low-impact aerobics, stationary biking, and yoga are also good exercises during pregnancy.

A variety of changes occur to a woman's body when pregnant. Regular exercise can benefit those changes. Here's why:

• Exercise improves balance. As the uterus grows bigger, the body's center of gravity changes. This makes it easier for the pregnant woman to lose her balance. Exercise helps her adapt to her changing shape.
• Exercise increases muscle strength and flexibility. Normal hormone changes cause ligaments and joints to relax. This increases the chance of sprains. Strength and flexibility decrease the risk of straining a muscle or joint.
• Aerobic exercise, like walking or biking, conditions the heart and lowers blood pressure and resting heart rate. Because of the extra effort your heart makes during pregnancy, it beats faster. Even moderate exercise can make your heart stronger. During exercise, keep your heart rate lower than 140 beats per minute.
• Exercise conditions the lungs. Pregnancy can affect breathing. Expect to feel out of breath sooner than you normally would. If you can talk while you exercise, you are probably exercising at the right level. If you get out of breath, cut back. Lung fitness is improved with aerobic exercise.

Avoid getting overheated when exercising. Exercise will increase body temperature so exercise in a cool place. Do not use hot tubs or saunas. These raise your body temperature. To the baby, it is like having a fever with no way to cool down. Elevated body temperatures for extended periods of time can cause serious problems for the baby.

Having enough fluids will keep the body's temperature from rising as much, so be sure to drink at least 2 cups of water before exercising. Drink 1 cup of liquid every 20 minutes during exercise. You may lose 1 to 2 quarts of fluid during an hour of exercise. So even if you are not thirsty after exercise, be sure to drink enough to replace lost fluids. Other ways to prevent increases in temperature are to:

• wear loose fitting, light clothing
• exercise in the morning or evening when it is cooler
• use a fan when exercising indoors and
• avoid exercising when the weather is very hot or humid

As your pregnancy develops, you may need to slow down or change some of your exercise routines, especially if you feel awkward or lose your balance easily. A good rule is to avoid over-heating, getting out of breath, or anything that causes pain or discomfort.

Stop exercising until you can be seen by a provider if you have vaginal bleeding, leaking of the water, constant pain, extreme tiredness, or continued shortness of breath even after exercising is finished. You may have slight contractions during exercise late in your pregnancy. If the contractions continue 30 minutes after the exercise has stopped, call your provider. Remember, proper exercise is good for health, fitness, and fun.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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