Exercise During Pregnancy: Good or Bad?

This is a question a lot of mothers, expecting mothers, physicians and spouses may think of when this special time in their lives come upon them, and the answer is simply GOOD! Women are encouraged to participate in exercise for 30-60 minutes of light to moderate exercise for at least 5 days a week.

It is shown throughout studies that exercise during pregnancy is connected with many benefits such as, improved sleep, reduced back pain, and improved health perception. Many other women have reported other benefits such as easier labor experience, overall feeling of health, control of weight gain and creating daily routine including exercise and diet.

What types of exercise is best while pregnant?

• Stationary Cycling

• Swimming

• Yoga/Pilates (modified)

• Walking (brisk)

•  Aerobics class (low-moderate intensity)

• Weight-Lifting (low-moderate intensity: unless intensity was high before pregnancy)

• Stretching Exercises

Benefits

There are many benefits to exercising during pregnancy such as:

• Relief of somatic symptoms (nausea, headache, fatigue)

• Helps with constipation

• Prevents gestational diabetes & hypertension

• Strengthens body, prepares it for labor and delivery

• Prevent preeclampsia

Things to consider

For the most part, exercise during pregnancy is safe, But, there are some things you should keep a lookout for while exercising. Avoid any activities that may lead to falls or injury. After the first 3 months of pregnancy, avoid any activities laying on your back. The weight of the child can interfere with blood circulation. During the summer months or hot months working during early morning and late evening are best. This will prevent overheating, and when exercising indoors make sure there is good ventilation. Have a fan running and drinking plenty of fluids during your exercise is recommended. 

Although exercise is beneficial during pregnancy, you want to keep your nutrition in line as well. Eating a well-balanced diet is crucial, pregnancy alone increases your requirements for food and with exercising burning more calories you and the baby need to grow, you should consider asking your doctor how many extra calories you should be added. 

Other tips:

Exercise may the goal for you during pregnancy. Even if you were involved with exercise before your pregnancy you may want to keep some of these tips in mind to ensure things are done safely for both you and your growing baby. 

• Start Slowly– if you are new to exercise, don’t overdo it. Build up to higher intensities all while feeling comfortable.

• Warm ups & Cool downs– this ensures your heart and circulation can catch up with what is to come. Once a workout is done your blood is trapped in muscles so a brisk walking after workout can help release some of that blood pooling making sure it makes its way to the baby and other parts of your body

• Listen to your body– before pregnancy you probably workout to the point of exhaustion, well during pregnancy you should never exercise to that point. If it feels good, then you’re probably fine; pain is not. A little bit of sweat is good, tons of it isn’t. Being able to talk while exercising is perfect not being able to talk is not ok. After you should feel energized not exhausted.

• Dress for success– wearing loose, comfortable stretchable clothing, sports bras that support without pinching. Newer sneakers are recommended to reduce the risk of falling & injury

• Stay motivated– if you aren’t feeling it, do not force yourself. But, remember how many benefits exercising can produce for both you and your baby! 

About the Author:

Analysah Kodjois a senior at Westfield State University, studying Movement Science concentrating in Sports Medicine. She plans to continue focusing on nutrition and exercise & further her research for nutrition and exercise in both expecting mothers, women and children. You can contact her via email at annieko398@gmail.com

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