by HAC Personal Trainer and Registered Dietitian Ashley Boyer
During pregnancy, exercise is good for you and your baby. Amongst other benefits, staying active can help reduce back pain, ease constipation, and strengthen your heart and blood vessels. Additionally, regular exercise may decrease your risk for gestational diabetes, Preeclampsia, and other health issues that may affect you and your baby. Staying active while pregnant can even make losing weight easier after your baby is born.
As a rule of thumb, pregnant women should speak with a healthcare provider to discuss whether and how to adjust their physical activity before and after the baby is born. Unless otherwise indicated by a medical professional, women can generally engage in light- to moderate-intensity aerobic activity and strength training while pregnant. That said, some mothers-to-be should limit or avoid exercise altogether. According to the American College of Obstetricians and Gynecologists, women with certain types of heart and lung diseases or cerclage, those expecting twins or triplets, and those with risk factors for pre-term labor incur more significant risks with exercise. Speak to your doctor if these or other conditions apply[1].
Assuming you are like most expectant mothers who benefit from exercise during pregnancy, the question often arises—how much should I exercise?
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity every week for the average adult. Ideally, pregnant women should strive for the same. An aerobic activity is one in which you move large muscles of the body, like those in the legs and arms, to increase heart rate and oxygen consumption (“aerobic” literally means “with oxygen”). Moderate-intensity movement raises your heart rate to the point where you still can talk, but you typically would choose not to. Examples of such exercise include brisk walking (3 mph), Pilates, some types of dancing, and general gardening (raking, weeding, or digging). One hundred fifty minutes per week may seem daunting, but divided into 30-minute workouts five days per week, it becomes much more manageable.
Typically, women accustomed to vigorous aerobic or muscle-strengthening activity can continue to be physically active during pregnancy and after giving birth. As long as they remain healthy and discuss any needed adjustments with their physician, they generally do not need to reduce their activity levels. During pregnancy, perceived exertion is often a better indicator of intensity than heart rate or estimated absolute energy requirements of specific activities. On a scale of 0-10, where 0 denotes no exertion and 10 means maximum exertion, a moderate-intensity activity would rate 5 to 6.
If you are new to exercise, start slow and increase your activity as you become more comfortable and confident. Listen to your body as it changes throughout pregnancy. Be safe, and don’t overdo it. Regardless of your activity level before pregnancy, if you start to lose weight, you may need to increase your calorie consumption. Women should avoid exercises that involve lying on their backs after the first trimester of pregnancy; this position can restrict blood flow to the uterus and the unborn child. Pregnant women should also avoid participating in contact sports and activities with a high risk of falling.
While exercising all through pregnancy is safe, some women may want to cut back on their prenatal workouts as the pregnancy progresses. Switching from running to walking or reducing miles during a walk/jog are simple ways to cut back while remaining active. Yoga and other low-impact exercises and stretches are great ways to stay active in the third trimester.
Your exercise regimen should consider how your body changes during pregnancy. Hormones made during pregnancy cause the ligaments that support your joints to relax, increasing your risk of injury. For this reason, expecting mothers should avoid jerky, high-impact motions. Furthermore, carrying additional weight in the mid-section can weaken muscles, especially those in the back and pelvic area. This and the imbalance caused by uneven weight distribution may make you a greater fall risk.
Like anyone else, pregnant women should drink plenty of water before, during, and after a workout. They should refrain from exercising outside when it is very hot or humid to avoid becoming dehydrated or overheating, especially in the first trimester. Signs of dehydration include dizziness, a racing or pounding heart, urinating small amounts at a time, and dark yellow urine. Wearing highly supportive sports bras and belly support belts may also help reduce discomfort.
Exercise is good for you and your baby. With a doctor’s approval, your exercise routine should include moderate aerobic activities consistent with your changing body. Keep moving and stay hydrated.
References
- [1] Other examples include but are not limited to placenta previa after 26 weeks of pregnancy, preterm labor during this pregnancy or ruptured membranes (your water has broken), Preeclampsia or pregnancy-induced high blood pressure, and severe anemia.
- ACOG
- Physical Activity Guidelines for Americans, 2nd edition | 2018 U.S. Department of Health and Human Services Page 80
- https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
