Or, subscribe via email
Supporting
Exercise is important during pregnancy just as it is throughout life. It is an excellent tool to manage your weight and energy during pregnancy, as well as to help keep you active and limber throughout pregnancy, which can ease pregnancy aches and pains and ease labor. Of course it is not always OK to exercise during pregnancy so be sure to talk to your doctor about any special circumstances in your pregnancy.
A few rules to keep exercise safe during pregnancy:
- Talk to your doctor before starting any exercise routine. It is generally OK for most women to exercise during pregnancy but there are always exceptions so it is important to talk to your care provider first.
- Eat well and take in extra calories. During pregnancy it is recommended that you consume 300 more calories, this is especially important if you are exercising.
- Say no to dangerous sports, especially those that involve contact, require balance, or require you to lie flat on your back.
- Wear the right clothing. Be sure your exercise wear is loose fitting and comfortable. You don’t want to get over heated or be uncomfortable so keep that in mind when you purchase your maternity exercise wear.
- Take time before your workout to warm up and after your workout to cool down. During pregnancy hormones make your joints looser so warming up and cooling down are important to avoid unnecessary injuries.
- Keep hydrated. Dehydration during pregnancy can cause false labor, it can also raise your body temperature which is dangerous to the baby. Keep hydrated throughout the day and then be sure to have water with you so you can keep hydrated during your work out.
- Don’t overdo it. Listen to your body. If you are feeling any pain, discomfort, or are exhausted stop your workout.
- Make exercise part of your routine. If you did not exercise prior to pregnancy this is especially important as it was not part of your routine before. You are more likely to stick with it if it is part of your daily routine.
Again, it is very important to talk to your doctor before starting any exercise routine during pregnancy. Exercise can be very helpful for most pregnant women, but not all.
Doctors, midwives, and moms all agree that one of the best exercises to do during pregnancy is swimming. Water exercises allow a pregnant woman all the benefits of cardiovascular exercise without the extra pressure on your joints. Imagine how great it would feel to enter the water and all of sudden have all that extra weight feel like it isn’t even there.
There are several different types of water exercises.
Swimming: I think we are all familiar with swimming 
. Basically you can make swimming part of a routine that includes other activities or your main cardiovascular activity. Swimming is a great source of aerobic exercise and is also easy on your joints.
Water Step Aerobics: this is a form of your regular, run of the mill step aerobics but done in the water. It is usually done in a class type setting with an instructor. You will do things like walking or running in the water, and other aerobic type activities.
Water Weight Training: this is basically the use of water weights, which are usually foam weights, under water. The water creates the resistance. There are classes, but this is something you could easily do on your own.
If you have a pool in your backyard daily water exercises can be a great way to stay in shape, or get in shape, during your pregnancy, and as a postpartum exercise routine. If you aren’t so lucky most local pools are great alternatives. Local pools and recreation centers often offer water aerobic classes. You may find they have ones specifically for pregnant women, but any regular water aerobic class will do the trick.
You should always discuss any exercise routine with your doctor or midwife prior to getting started. You should also stop any exercise program and call your doctor if you experience any unusual symptoms or have concerns.
Yoga has seen a significant rise in popularity over the years. It goes beyond exercise to become a way of life for many people. The breathing exercises, strength training, balance, and stretching compliment each other to give you a very well-rounded exercise routine. Yoga can be an excellent way to add a little exercise to your routine during pregnancy. It is an excellent way to tone your muscles, increase your stamina, and prepare your mind and body for labor.
There are many different types of yoga, and depending on what you are looking for there is bound to me a style just right for you. Here are a few common styles of yoga.
Hatha: is a mellow form of yoga that focuses on simple poses done a comfortable pace. This is a perfect style for beginners and those who haven’t exercised in a while.
Kripalu: is a spontaneous, fluid, meditation-oriented form of yoga. It is designed to allow the student to gain better knowledge of the relationship between mind and body.
Viniyoga: is a slow paced, individualized style of yoga. The focus is on strength, balance and healing.
Sivananda: is the world’s largest school of yoga. This style consists of 12 poses that incorporate breathing, relaxation, and mantra chanting.
No matter what style of yoga you think is ideal for you be sure to look for a class led by an instructor who specializes in prenatal yoga. You can also enjoy yoga in the comfort of your home. There are many prenatal books and videos you can purchase.
As with any exercise program there are certain precautions you should take when practicing yoga during pregnancy. Avoid poses that require you to lay on your back or belly. Inverted poses should be limited to early in pregnancy as the increased pressure on your lungs later in pregnancy will make it difficult to breath. Do not push or pull yourself into a pose too far, you are more flexible during pregnancy and you may overstretch your muscles or ligaments. Avoid deep twists from the belly. Also, any pose that requires you to hold your breath for any length of time should be skipped. The key is to keep it safe and don’t do anything that makes you uncomfortable.
Before starting any exercise program, be sure to talk with you prenatal caregiver. Discuss what forms of exercise are ok, what you should avoid, and what signs you should look for that may indicate a problem.
Some helpful websites:
For most women experiencing a normal pregnancy, moderate exercise is not only allowed, it is encouraged. Exercise during pregnancy can help with a lot of common pregnancy complaints and can make for a healthier mother and baby. Remember that each pregnancy is different, and you should discuss any exercise program you are currently involved in or planning on taking up with your doctor or midwife. Women who are in high risk pregnancies, or have complications that require them to be on bedrest, or those women where exercise may negatively impact the pregnancy are often told not to exercise. Your doctor will be able to tell you if you can exercise, what types of exercises are ok, and will monitor you throughout your pregnancy to make sure everything continues to be ok.
Moderate exercise during pregnancy can be a fantastic way to cure (or at least help with) what ails you. Women who include moderate exercise most days of the week in their routines are less likely to suffer from exhaustion (I know it sounds hard to believe). Regular exercise actually helps you sleep better and have more energy when you are awake, both of which help to combat exhaustion. Also, exercise can help reduce the risk of developing pregnancy complications like high blood pressure, gestational diabetes, and many others. Exercise helps you maintain healthy weight gain during your pregnancy, and will make it easier for you to take off the pounds after the baby arrives. Also, if you’re involved in an exercise program you are more likely to eat healthy during your pregnancy as well. There are many activities you can partake in during pregnancy, be sure to discuss with your doctor or midwife what exercise activities are ok for you. Here a few to consider.
- Running. If you were running before pregnancy it is usually ok to continue running, although you may find as you get bigger that it becomes more difficult.
- Walking is an excellent way to exercise. You don't have to worry about your balance, it is low impact, and gets you outside.
- Yoga. There are classes that are designed specifically for pregnant women. You will want to make sure you take one of these special classes as balance can be a big issue during pregnancy.
- Swimming or water aerobics. Water exercises can be very good for pregnant women since it helps alleviate the problem that balance issues can pose, and helps to reduce some of the burden the added weight can put on your joints.
- Aerobics classes designed for pregnant women. Like with yoga classes, because of balance issues and the weakness of joints that some women experience during pregnancy, it is best to attend classes that are created with the pregnant woman in mind.
- Cardio Equipment at the gym. Things like treadmills, exercise bikes, and stair climbers. Again balance may be an issue so be sure you take that into consideration when choosing a piece of equipment to use.
- Weight lifting, be sure not to over strain. The goal would be to keep muscle tone during pregnancy, not to build up “big muscles”.
Pregnant women should avoid any exercise program that involves contact sports of any kind, exercises that rely heavily on balance, and those that have you lay flat on your back. Again, be sure to discuss your exercise program with your doctor and get his/her ok before starting any new programs (I can’t say that enough).
Here are a few websites you may find helpful when developing an exercise routine, and in determining what exercises work well for pregnant women.