Exercise While Pregnant

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Exercise While Pregnant

Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery. If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don’t try to exercise at your former level; instead, do what’s most comfortable for you now. Low impact aerobics are encouraged versus high impact. The pregnant competitive athlete should be closely followed by an obstetrician. If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not try a new, strenuous activity. Walking is considered safe to initiate when pregnant. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication. Who Should Not Exercise During Pregnancy? If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy-related condition such as: Bleeding or spotting Low placenta Threatened or recurrent miscarriage Previous premature births or history of early labor Weak cervix Talk with your health care provider before beginning an exercise program. Your health care provider can also give you personal exercise guidelines, based on your medical history. What Exercises Are Safe 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 cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can be continued until birth. Tennis and racquetball are generally safe activities, but changes in balance during pregnancy may affect rapid movements. Other activities such as jogging can be done in moderation, especially if you were doing them before your pregnancy. You may want to choose exercises or activities that do not require great balance or coordination, especially later in pregnancy. To learn strength and toning exercises that are safe to do during pregnancy, see Sample Exercises.
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Exercise While Pregnant

Is It Safe to Exercise During Pregnancy? Women who want to maintain a high exercise level during pregnancy may be frustrated at the outdated (“keep your heart rate below 140”) and vague (“stop exercising if you feel tired”) information they find. “Physicians aren’t trained to counsel pregnant women about exercise,” says James Pivarnik, PhD, vice president of the American College of Sports Medicine. “It’s a rare bird who keeps up with the exercise and pregnancy literature.” Doctors may have you believe that we know little about how exercise affects pregnant women. But in reality, we know quite a bit — and it’s good news for runners, cyclists, and gym rats who are moms-to-be. “If a woman is having a normal pregnancy, she can continue to exercise, and the upper limit of the level can be reasonably close to what she was doing before pregnancy,” Pivarnik says.
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Exercise While Pregnant

Women who want to maintain a high exercise level during pregnancy may be frustrated at the outdated (“keep your heart rate below 140”) and vague (“stop exercising if you feel tired”) information they find. “Physicians aren’t trained to counsel pregnant women about exercise,” says James Pivarnik, PhD, vice president of the American College of Sports Medicine. “It’s a rare bird who keeps up with the exercise and pregnancy literature.” Doctors may have you believe that we know little about how exercise affects pregnant women. But in reality, we know quite a bit — and it’s good news for runners, cyclists, and gym rats who are moms-to-be. “If a woman is having a normal pregnancy, she can continue to exercise, and the upper limit of the level can be reasonably close to what she was doing before pregnancy,” Pivarnik says.
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Exercise While Pregnant

Exercise During Pregnancy Pregnancy exercise for beginners, exercise videos you can try for free, the benefits of exercise for moms-to-be, and more Prenatal yoga: Cat stretch pose Prenatal yoga is a great way to stay in shape during pregnancy. Learn how to do the cat stretch yoga pose. What activities should I avoid during pregnancy? See what our expert says about which activities might harm you or your baby when you’re pregnant.

Exercise While Pregnant

The upper limits of exercise in trained, elite athletes while pregnant aren’t known, Pivarnik notes, nor is the optimal amount in any individual women. After all, there are anecdotal reports of women who complete running races while pregnant and have perfectly healthy babies.
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Exercise While Pregnant

Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
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Exercise While Pregnant

If you are healthy and your pregnancy is normal, it is safe to continue or start most types of exercise, but you may need to make a few changes. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it is important to discuss exercise with your obstetrician or other member of your health care team during your early prenatal visits. If your health care professional gives you the OK to exercise, you can decide together on an exercise routine that fits your needs and is safe during pregnancy.

Exercise While Pregnant

You’re aching and you can’t sleep and your back is killing you and your ankles are swelling and you’re constipated and bloated. In other words, you’re pregnant. Now if only there were something you could do to minimize the aches and pains and unpleasant side effects of pregnancy. There is: Working out while you’re pregnant offers lots of benefits — a boost in your mood, a decrease in many pregnancy symptoms (including fatigue, constipation and nausea), and a quicker postpartum recovery.
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Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.Get started >>

1 of 7 1 of 7 Facebook Pinterest Keep MovingExperts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.Get started >>Get Regular Pregnancy Updates & Advice
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Keep MovingExperts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape.Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester.Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting this or any exercise program.Get started >>Get Regular Pregnancy Updates & Advice
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Always check with your healthcare provider before starting, continuing, or changing an exercise routine. If you exercised regularly before getting pregnant and your pregnancy is uncomplicated, you can probably continue working out as before, with a few modifications (noted below). However, in some cases it’s not okay to exercise during pregnancy, so talk to your provider about your fitness routine to make sure your activities don’t put you or your baby at risk.
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To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. As shown in the photo above, prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.
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But there are women who need to be careful with exercise or avoid it. According to the ACOG guidelines, women should avoid aerobic exercise if they have significant heart disease, persistent bleeding in the second or third trimester, severe anemia and risk of premature labor, among other conditions. And certain symptoms, such as contractions or dizziness during exercise, should be checked out ASAP.

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