Exercise During Pregnancy

Yes, you can exercise during pregnancy, but there are limits. Pregnancy is a time for your body to change as your baby grows and develops. That doesn't mean that you have to let yourself go. Maintaining physical exercise and eating a healthy diet can contribute to a happy, healthy baby and mother. Exercise helps women to maintain weight gain during pregnancy, sleep better and reduce the effects of stress.

The most important part of exercising during pregnancy is to remember that safety is your priority. Although it is generally safe to continue doing your favorite pre-pregnancy activities (unless it's contact sports), you may have to take your intensity or frequency down a notch. "No pain, no gain" doesn't apply during pregnancy; pain means it's time to back off. Always check with your physician before beginning any exercise program, but especially when you're pregnant. Your doctor can help you determine what type of exercise program will be suitable and safe for you. 

When You Shouldn't Exercise
There are times during pregnancy when you shouldn't exercise. If you experience any of the following, stop exercising immediately and contact your doctor: 

• vaginal bleeding
• chest pain
• headache
• dizziness or faintness
• shortness of breath
• back pain
• pelvic pain
• muscle weakness
• calf pain or swelling
• contractions
• fluid leaking from your vagina
• rapid heartbeat or palpitations (even when resting)
• decreased fetal movement.

The American College of Obstetricians and Gynecologists advises against any type of aerobic activity if you have any of these conditions: heart disease, lung disease, a multiple pregnancy, preterm labor, cervical insufficiency, bleeding in the second or third trimester, placenta previa in the third trimester, preeclampsia, chronic hypertension or severe anemia, or if your water has broken.

Guidelines for Exercising During Pregnancy
Drink plenty of water. This is vital when exercising while pregnant. Dehydration can cause a decrease in blood flow to the uterus and even contractions, and it can be easy to become dehydrated while working out. Make sure you drink 8 oz of water before beginning a workout, and continue to take water breaks every 20 minutes or so. Afterward, drink at least another 8oz. When exercising outside in the heat, you'll need more.

Warm up and cool down. Many people hate warming up and cooling down and try to avoid it, but it's especially important when you're pregnant. Warming up gets your body ready for your activity and prevents muscle strains and tears. Cooling down is important to get your heart rate back to its resting rate.

Avoid extreme heat. Dehydration is a major risk when exercising while pregnant. Try not to work out in the middle of the day; stick to the morning or early evening, which tend to be cooler. Also, if you're experiencing a heat wave, stay inside or give yourself a break. The health of your baby is more important than a workout or two.

Avoid the supine position. The supine position is when you're laying flat on your back. You don't want to do this because it can put pressure on the vena cava, which will decrease blood flow to your uterus (and therefore your baby) and brain.

Don't Overdo It. If you exercise to the point of exhaustion, you could be using your baby's oxygen. Use the talk-test method to determine your level of exertion: You should be able to carry on a conversation while working out.

Up Your Calories. You don't want to lose weight during pregnancy, although exercise can help keep you from gaining too much. It's important to eat more to compensate for the calories you'll be expending, so eat an extra 300 to 500 calories when you'll be exercising.

Don't Stand Still Too Long. Standing still for a long period of time can decrease blood flow to the uterus and cause it to pool in the legs, making you feel dizzy.

Exercises
The exercises below can help you maintain your fitness level and keep you feeling good about your changing (and expanding) body over the course of your pregnancy.

First Trimester

Swimming: Swimming is a great activity for all three trimesters of pregnancy, because it is low impact yet has outstanding cardiovascular and circulatory benefits. This helps your body to use oxygen more efficiently, a great benefit for you and the baby. Swimming uses both your arms and legs, meaning you're working two major muscle groups. Some studies have shown that a swim first thing in the morning can help combat morning sickness.

Running: Women who ran regularly before becoming pregnant don't need to stop now. However, if you weren't a runner before pregnancy, now may not be the best time to start. Also, pregnancy is not the time to train for a race. Running should be seen as a means to staying in shape, not improve your 5k time. Wear shoes meant for running to prevent injury. You may want to invest in a good sports bra to support tender breasts.

Second Trimester

Walking: Walking can be done during all three trimesters, but you may find it more beneficial as you get larger. Walking has many of the same benefits as running, without the discomfort of an enlarged belly bouncing up and down. Make sure that you are wearing proper sneakers, as poor footwear can result in injury. Falling is a possibility as your body becomes off-balance, so make sure you're walking during daylight or in a well-lit area and pay attention to the road in front of you.

Low-Impact Aerobics: Aerobics are great for the heart and muscles. Low impact is the key phrase here. Avoid movements like jumping and high kicks, and keep one foot on the ground at all times. Some gyms and fitness centers have classes just for expectant moms. Besides being targeted just to you, you'll be able to meet other moms in the same situation. Another option is a water aerobics class, which combines the benefits of exercising in the water with aerobic activity.

Third Trimester

Swimming: Again, swimming is one of the best activities you can do while pregnant. Since your stomach is much larger than you're used to, you may feel uncoordinated on dry land. The breaststroke can be particularly beneficial during your third trimester, as it helps to relieve back pain associated with the extra weight on your front. The backstroke is also a good workout. Unlike activities that have you lying on your back out of the water, the backstroke is safe to do because the water relieves the pressure of your stomach, meaning you don't have the same risk of reduced blood flow.

Yoga: Yoga can be relaxing and has great benefits for your muscles. Since some yoga positions can be tricky, you may not want to pick this activity up in your third trimester. Look for prenatal yoga classes at local gyms or check out some of the videos and DVDs available. Make sure your yoga instructor knows that you're pregnant and what trimester you're in, especially if the class is not directed toward pregnant women. Don't do any moves that stretch the muscles too much, especially the abdomen. Because of the hormone relaxin, your muscles and tendons are more susceptible to injury during pregnancy. Do any poses that require balance with a chair or wall for support so that you don't fall. Avoid Bikram or "hot" yoga, which could cause overheating. Also don't perform any deep twists; twist from the shoulders and back rather than the abdomen.