Pregnancy brings tremendous changes to your body. While embracing the changes and prioritizing rest is crucial, adding physical activity to your routine offers a host of benefits for both you and your growing baby. Here are the different ways exercise supports a healthy pregnancy and some steps you can take to exercise safely.
Benefits of Exercising While Pregnant
Regular exercise during pregnancy offers a wide range of benefits for both expectant mothers and their babies. Here are some reasons why staying active during pregnancy is so important:
- It Improves Physical Health – Exercise can help strengthen muscles, improve cardiovascular health, and increase overall fitness levels, which can be beneficial during labor and delivery.
- It Helps Prepare the Body for Labor – Exercise, particularly prenatal exercises such as pelvic floor exercises and breathing techniques, can help prepare the body for labor and delivery by strengthening muscles and improving endurance.
- It Can Help Boost Your Mood – Pregnancy can bring about hormonal changes that may contribute to mood swings and feelings of anxiety or depression. Exercise generally releases endorphins, which can improve mood and reduce stress levels, promoting overall emotional well-being.
- It Can Lower the Risk of Certain Pregnancy-Related Complications – Regular physical activity can also positively impact specific aspects of your labor and delivery. For example:
- Gestational diabetes: Women who engage in regular exercise during pregnancy have a lower risk of developing gestational diabetes, a condition that can lead to complications for both mother and baby.
- Preterm Birth: Studies have shown that women who exercise during pregnancy may be less likely to deliver prematurely, reducing the risk of health complications for the baby.
- It Improves Postpartum Recovery – Staying active during pregnancy can help maintain muscle tone and strength, making it easier to recover after childbirth. Women who exercise during pregnancy may experience faster postpartum recovery and regain their pre-pregnancy fitness levels more quickly.
How Much Exercise Should You Get?
The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity activity spread throughout the week. Remember, you can break this down into 20 or 30-minute sessions a few times weekly.
When Should You Start Exercising?
Doctors generally suggest that, with medical clearance, you can exercise throughout your pregnancy. This includes starting a new activity if you were previously inactive. Focus on low-impact activities, take breaks as needed, and stay hydrated.
Safe Practices for Exercising During Pregnancy
While exercise is generally safe and beneficial for most pregnant women, it is essential to prioritize safety and listen to your body throughout your pregnancy journey. Here are some steps that you can take to ensure that you’re exercising safely while pregnant:
- Consult with Your Provider or OBGYN – Before starting or continuing an exercise program during pregnancy, it’s crucial to consult with your healthcare provider. They can provide personalized recommendations based on your medical history, fitness level, and pregnancy-related complications or concerns.
- Choose Suitable Activities – Consider trying gentle, low-impact joint and muscle exercises, such as walking, swimming, prenatal yoga, and stationary cycling. Avoid activities with a high risk of falls or abdominal trauma, such as contact sports and vigorous or high-intensity exercises.
- Start Slowly and Don’t Overdo It – Pay attention to how your body feels during exercise and adjust your intensity level accordingly. Avoid pushing yourself to exhaustion or discomfort, and take breaks as needed. Stop exercising if you experience any warning signs, such as dizziness, shortness of breath, or vaginal bleeding.
- Stay Hydrated – Drink plenty of water before, during, and after exercise to stay hydrated and prevent overheating. Dehydration can increase the risk of complications such as preterm labor and heat exhaustion, so it’s essential to prioritize fluid intake, especially during hot or humid weather.
- Wear Comfortable Clothing – Choose breathable, moisture-wicking fabrics that provide adequate support and flexibility for your changing body. Invest in supportive footwear to minimize the risk of falls and discomfort, particularly as your pregnancy progresses and your center of gravity shifts.
Incorporating exercise into your pregnancy journey is a wonderful way to nurture your overall well-being. Stay tuned to your body’s signals, respect its limits, and always prioritize safety. Enjoy the benefits of a healthy, active pregnancy!