Regular exercise has many benefits for pregnant people. In addition to improving overall health, it:
- Boosts circulation, helping prevent pregnancy complications, leg swelling, and varicose veins.
- Regulates blood sugar, reducing the risk of gestational diabetes.
- Relieves constipation.
- Helps with healthy weight management during and after pregnancy.
- Lowers stress and improves mood and sleep.
- Helps with low energy, which is common in pregnancy.
- May help improve posture, minimize back pain, and improve recovery after delivery.
While you're pregnant, choose low-impact exercises that are gentle on your joints and reduce the risk of injury, as well as activities that help strengthen your pelvic floor.
Exercises that are usually safe in pregnancy:
- Walking
- Swimming
- Stationary cycling
- Prenatal yoga
In general, you can continue the exercises you did before you got pregnant. But you should not start something new if it's intense or strenuous.
For example, if you were training for a marathon before, there's no reason to stop as long as you check with your provider. But pregnancy is not the time to start training for one.
If you're an athlete who does strenuous activities, check with your provider to see if you need to make any modifications.
Exercises to try at home:
- Kegels (do them daily to strengthen your pelvic floor)
- Pregnancy exercises
- Pregnancy stretches
1) Do not do activities that could injure your abdomen or lower back, such as:
- High-impact sports (gymnastics, vigorous aerobics, kickboxing, etc.)
- Contact sports (soccer, basketball, etc.)
- Activities with a risk of falling (skiing, horseback riding, biking, surfing, etc.)
- Heavy weightlifting above shoulder level
2) Do not overheat.
- Avoid hot yoga, hot Pilates, hot tubs, steam rooms, and saunas.
3) Do not go scuba diving.
4) Avoid positions or movements that increase the risk of strain or injury, including:
- Lying on your back after 20 weeks. This can reduce blood flow to the uterus and may cause dizziness or nausea.
- Exercises with deep abdominal twists or stretches.
- Jerky or bouncy movements like jumping jacks.
5) Do not push too hard.
- Avoid anything that causes significant fatigue. Now is not the time to try to break your record or do an extreme physical challenge.
- If you can't have a short conversation while exercising, scale back the intensity.
1) Choose safe activities (see above).
2) Stay hydrated.
Drink plenty of water before, during, and after exercise.
3) Stay cool.
Exercise in a cool, well-ventilated environment and wear loose, breathable clothing. Avoid exercising in extreme heat or humidity to prevent overheating.
4) Listen to your body.
Stop immediately if you experience low back or hip pain, dizziness, shortness of breath, chest pain, headaches, vaginal bleeding, or contractions. Let your provider know if this happens.
5) Tell your exercise instructors you're pregnant.
6) Make small changes as your pregnancy progresses.
You may need to modify your movements to avoid strain on your back.
7) Do not hold your breath.
If you have any questions, ask your prenatal care provider so you can find safe and enjoyable ways to exercise.
Exercise is great for pregnancy. Here's how to do it safely.
