Why should you exercise during pregnancy?

Maintaining a regular exercise routine in pregnancy can help you stay healthy and feel your best; it can also improve your posture and decrease some common discomforts such as backaches and fatigue.  If you were physically active before your pregnancy, you should be able to continue your activity with modifications as needed. But some exercises are not a good idea when you’re pregnant. Knowing the difference can help keep you and your growing baby safe.

You can exercise at your former level as long as you are comfortable and have your doctor’s approval. Low-impact aerobics are encouraged over high-impact ones. Do not let your heart rate exceed 140 beats per minute. If you are a competitive athlete, follow obstetrician advice.

If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your doctor. Do not try a new, strenuous activity. Walking and swimming are considered safe to begin when pregnant. 30 minutes of moderate exercise per day for five days a week is recommended unless you have a medical or obstetric complication.

If you are at high risk for complications, your doctor may recommend that you put your exercise plans on hold until after you give birth. Or they may suggest that you cut back on exercising at around 20 to 24 weeks.

Before considering any exercise program, talk with your doctor about your specific risks and concerns, especially what types of exercises are best to avoid.

Who Should Not Exercise?

If you have a medical problem, such as asthma, heart disease, or type 1diabetes that is uncontrolled, exercise may not be advisable. Exercise may also be harmful if you have an obstetric condition such as bleeding or spotting, a weak cervix, hemodynamically significant heart disease, restrictive lung disease, incompetent cervix/cerclage, multiple gestation at risk for premature labor, persistent second- or third-trimester bleeding, placenta previa after 26 weeks of gestation, premature labor during current pregnancy, ruptured membranes  or preeclampsia/pregnancy-induced hypertension

Also, take precautions with aerobic exercise during pregnancy if you have severe anemia, unevaluated maternal cardiac arrhythmia, chronic bronchitis, poorly controlled type 1 diabetes, extreme morbid obesity, extreme underweight (bmi <12), history of an extremely sedentary lifestyle, intrauterine growth restriction in current pregnancy, poorly controlled hypertension, orthopedic limitations, poorly controlled seizure disorder, poorly controlled hyperthyroidism and a habit of heavy smoking.

There are safe exercises during pregnancy: Most exercises are safe to perform during pregnancy as long as you exercise with caution and do not overdo it; the safest and most productive activities are swimming, brisk walking, indoor stationary bicycling, low-impact aerobics that is taught by a certified aerobics instructor, yoga or pilates and strength training with light weights. These activities carry little risk of injury, benefit your entire body, and can be continued until birth.

Contact sports that could cause injury to your stomach should be avoided, according to the American College of Obstetricians and Gynecologists. Other activities such as jogging can be done in moderation.

You may want to choose exercises or activities that do not require great balance or coordination, especially later in pregnancy.

Also, there are stretching exercises for pregnancy. They make the muscles limber and warm, which can be especially helpful when you’re pregnant. Here are some simple stretches you can do before or after exercise:

Neck rotation. Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle, and over the left shoulder. Complete four slow rotations in each direction.

Shoulder rotation. Bring your shoulders forward and then rotate them up toward your ears and back down. Do four rotations in each direction.

Swim. Place your arms at your sides. Bring your right arm up, extend your body forward, and twist to the side, as if swimming the crawl stroke. Follow with your left arm. Do the sequence 10 times.

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