Many women wonder if it’s safe to exercise during their pregnancy. They may worry that too much exercise could harm their growing child, or that they could injure themselves due to their changing body.
So what’s the real truth about exercising during pregnancy? And if it is safe, what should you do to stay active? We’ll go over whether or not you should exercise during pregnancy, as well as ideas on how to stay fit, active, and healthy in each trimester.
In the past, many women report that they were told to go on bed rest for much of their pregnancy. Ob/gyns historically told pregnant women to stay off their feet as much as possible and not to get their heart rates up very high at all.
Now, however, the medical guidelines have changed. The American Pregnancy Association recommends that pregnant women exercise for at least 30 minutes per session, at least three times a week. Exercise can help pregnant women ease symptoms like fatigue, sleep better at night, and even manage pregnancy-related pain.
How much you should exercise depends on a few major factors. The first is your level of fitness before you became pregnant. If you were an avid runner, for example, with a high level of cardiovascular health, then it’s probably safe to continue running during your pregnancy.
Most athletes continue their training during their pregnancies, modifying as needed. But if you never lifted weights before, you probably shouldn’t begin weight training during your second trimester.
Pregnancy isn’t the time to start a brand-new, high-intensity form of exercise. Instead, continue doing what you used to do. If you weren’t active before you became pregnant, try lower-intensity forms of exercise, like walking, gentle yoga, or swimming.
You should also avoid strenuous exercise if you have a health condition, such as a complicated or high-risk pregnancy, an injury, or a disorder, that would make it dangerous to do so. And above all, listen to your doctor and your own body, as every pregnancy is different.
During your first trimester, it’s generally safe to exercise like you did before you were pregnant. Core exercises are also a good idea near the start of your pregnancy, as a stronger core will ultimately help you in the delivery room.
Pelvic tilts, Pilates, and crunches can help at the beginning of your pregnancy. In the second and third trimesters, it’s best to avoid exercises that require you to lie down on the floor, but you can continue working your core with seated or standing exercises.
Throughout your pregnancy, starting in the first trimester, avoid most exercises that involve a lot of jumping, bouncing, or leaping. You should also avoid contact sports, bicycling, and other exercises that put you at a high risk of injury (particularly to your abdomen).
Moreover, deep lunges and squats should be avoided, as well as any exercises that are hard on the joints. This is because your body produces hormones during pregnancy that “soften” the areas around the joints, filling them with fluid to prepare for labor.
This puts you at a higher risk of injury and falls if you are involved in high-risk activity. Dancing, walking, moderate running, yoga, swimming, aerobics, and moderate weight training are all excellent choices for a woman with a typical, healthy pregnancy.
