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Exercise during pregnancy
Exercise is good for healthy pregnant women. The American College of Obstetricians and Gynecologists recommends 30 minutes or more of moderate exercise on most, if not all, days of the week for healthy pregnant women receiving prenatal care. Three days a week is enough to maintain a reasonable level of fitness.
Exercise can improve your posture, relieve back pain and other discomforts related to pregnancy, and prepare you for the challenges of childbirth. Most women can begin or continue to exercise during pregnancy. Try exercise classes designed specifically for pregnant women or classes that offer safe variations for pregnant women.
Maintain your pre-pregnancy level of fitness
In the early stages of pregnancy, some women can continue their pre-pregnancy exercise routines (including running, aerobics, biking, roller-skating, skiing, weight lifting, or other physically strenuous activities). Some women, however, find it necessary to take it easy during the first weeks of pregnancy but can return to their usual exercise after their morning sickness or extreme fatigue subsides.
While pregnant, listen to your body.
When you're fatigued, take it easy, but don't become completely inactive.
Mild to moderate aerobic exercise, such as walking, helps keep your energy up, as well as your mood.
If you're inclined toward regular strenuous exercise, pay attention to your body's signals to gradually slow down or change your routine as your pregnancy advances.
Fuel your body
Eat a small snack or drink juice 15 to 30 minutes before you exercise.
Do not exercise on an empty stomach. If you have not eaten, your body may run low on glucose, causing your liver to release substances known as ketones or ketoacids into your blood.
Ketones are harmful to a fetus. Continue to eat a balanced diet.
Nonexercising pregnant women require an additional 150 to 300 calories per day. When you exercise during pregnancy, increase your caloric intake.
Stay hydrated and avoid overheating
Do not become overheated while exercising. A body temperature above 102.6 °F(39.22 °C) in the first trimester can harm a fetus.Drink plenty of fluids before and during exercise. To avoid dehydration, drink up to 1 cup(236.6 mL) of liquid before exercising and 1 cup(236.6 mL) of liquid every 20 minutes during exercise. Continue drinking liquids during and after exercise even if you do not feel thirsty. This will help you stay hydrated.
Be careful
To prevent fetal injury, avoid sports that can involve potential contact, such as ice hockey, soccer, basketball. Exercise above 6000 ft(1828.8 m) and scuba diving are also dangerous for your fetus
Unless you are a competitive athlete, avoid strenuous activity; exercise in moderation. You should be able to talk while working out. Do not exercise until you are exhausted.
Stop what you are doing and contact your health professional if you notice any of the following
Excessive fatigue or shortness of breath
Pain or cramping, especially in the back or pelvic area
Vaginal bleeding or rupture of the membranes
Dizziness
Pounding heartbeat (palpitations) or unusual sensations in your chest
Persistent contractions
Decreased fetal movement
After your fourth month of pregnancy, avoid any exercise that requires you to lie flat on your back on a hard surface, such as sit-ups and some yoga poses. The increasing size and weight of your uterus will press on the large blood vessel that returns blood from your lower body to your heart.
As your pregnancy advances (usually during the second trimester), unstable joints, an expanding abdomen, and an altered center of gravity can make you more unstable on your feet. Also, by then your uterus is mostly above the protective circle of your pelvic bones. Avoid exercises that might cause you to fall, like skiing or roller-skating.
General guidelines
Do not start a new or more strenuous exercise program without first checking with your health professional.
Do not use exercise to lose weight.
Avoid exercising during hot, humid weather or if you are not feeling well.
Discontinue dangerous sports, like horseback or motorcycle riding, water-skiing, diving, parachute jumping, or scuba diving.
There is no evidence that exercise causes miscarriage. However, if you have a history of repeated miscarriages, your health professional may advise you to avoid exercises that require your body to bear extra weight (like running) during the first trimester.
Your baby will not be harmed if you can't exercise because of a complication of your pregnancy or an existing chronic illness or condition. You may be able to do simple exercises in bed, with your health professional's approval.
References
American College of Obstetricians and Gynecologists (2002). Exercise during pregnancy and the postpartum period. ACOG Committee Opinion No. 267. Obstetrics and Gynecology, 99(1): 171–173.
Artal R, Sherman C (1999). Exercise during pregnancy: Safe and beneficial for most.Physician and Sports Medicine, 27(8): 51–60.
Wang TW, Apgar BS (1998). Exercise during pregnancy. American Family Physician, 57(8): 1846–1857.
Cunningham FG, et al. (2001). Prenatal care. In Williams Obstetrics, 21st ed., pp. 221–247. New York: McGraw-Hill.
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