What You Can Do for a Healthy Pregnancy Is it safe for me to exercise during pregnancy?
Check with your doctor to make sure that it's safe for you to exercise during your pregnancy. Although some questions have been asked about the effects of exercise on pregnant women, there is no proof that gentle exercise has any bad effects on pregnancy. Studies haven't shown any benefits for the baby, but exercise might help you feel better and maintain your weight. If you have no serious medical problems and you have an uncomplicated pregnancy, it's probably safe for you to do some exercising.
What should I include in an exercise program?
For total fitness, an exercise program should strengthen and condition your muscles.
Always begin by warming up for five minutes and stretching for five minutes. Include at least 15 minutes of cardiovascular activity. Measure your heart rate at times of peak activity. (Your heart rate might range from 140 to 160 beats per minute during activity.) Follow aerobic activity with five to 10 minutes of gradually slower exercise that ends with gentle stretching.
What physical changes might affect my ability to exercise?
Physical changes during pregnancy create extra demands on your body. Keeping in mind the changes listed below, remember that you need to listen to your body and adjust your activities or exercise routine as necessary.
- Your developing baby and other internal changes require more oxygen and energy.
- Hormones produced during pregnancy cause the ligaments that support your joints to stretch, increasing the risk of injury.
The extra weight and the uneven distribution of your weight shifts your center of gravity. The extra weight also puts stress on joints and muscles in the lower back and pelvic area, and makes it easier for you to lose your balance.
How should I start an exercise program?
It's best to check with your doctor before starting any exercise program. You may have a medical condition that would make exercise harmful to you or your baby. If your doctor approves, you can start exercising at a level that does not cause pain, shortness of breath or excessive tiredness. You may then slowly increase your activity. If you feel uncomfortable, short of breath or very tired, you should reduce your exercise level. If you have already been exercising, it's easier to keep exercising during pregnancy. If you haven't exercised before, you need to start very slowly. Many women find that they need to slow down their level of exercise during pregnancy.
What types of exercise are best when I'm pregnant?
The most comfortable exercises are those that don't require your body to bear extra weight. Swimming and stationary cycling can be continued throughout pregnancy. Walking and low-impact aerobics are usually well-tolerated. You and your doctor will need to decide what's best for you and your baby.
What should I be careful about?
Avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports. Even mild injuries to the "tummy" area can be serious when you're pregnant. After the first 3 months of pregnancy, it's best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation. Also avoid long periods of standing.
When the weather is hot, exercise in the early morning or late evening to help you avoid getting overheated. If you're exercising indoors, make sure the room has enough ventilation. Consider using a fan to help keep yourself cool. Drink plenty of fluids, even if you don't feel thirsty.
Make sure that you're eating a well-balanced diet. Normally, pregnancy increases your food requirements by 300 calories a day, even without exercise.
How soon can I exercise after delivery?
It is best to ask your health care provider how soon you can begin your exercise routine after delivering your baby.
Although you might be eager to get in shape quickly, return to your pre-pregnancy fitness routines gradually. Follow your health care provider's exercise recommendations.
Most women can safely perform a low-impact activity one to two weeks after a vaginal delivery (or three to four weeks after a cesarean delivery). Do about half of your normal floor exercises and don't try to overdo it. Wait until about six weeks after delivery before running or participating in other high impact activities.
What are Kegel exercises?
Kegel exercises, also called pelvic floor exercises, help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and delivery.
Imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor and are practicing Kegel exercises. While doing Kegel exercises, try not to move your leg, buttock, or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises.
How often should I do Kegel exercises?
Kegel exercises should be done every day. We recommend doing five sets of Kegel exercises a day. Each time you contract the muscles of the pelvic floor, hold for a slow count of five and then relax. Repeat this 10 times for one set of Kegels.
What problems should I tell my doctor about?
- Blood or fluid coming from your vagina
- Sudden or severe abdominal or vaginal pain
- Contractions that go on for 30 minutes after you stop exercising
- Chest pain
- Shortness of breath
- Headache that is severe or won't go away
- Dizziness
- Dim or blurry vision
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