Is exercise during pregnancy a good idea? Here’s a Q&A to guide you
During pregnancy your body is doing amazing things. In addition to all its daily achievements it’s also working hard to grow and nurture your baby.
This is the perfect time to focus on your physical health through prenatal care nutrition and for many women exercise. Here are some answers to questions you may have about exercising safely during pregnancy.
Should I exercise during pregnancy?
For normal pregnancies exercise is safe and recommended. The March of Dimes suggested that pregnant women should get two and a half hours of exercise per week or about 20 minutes daily. The organization also noted that exercising doesn’t increase the risk of miscarriage in a healthy pregnancy. Every pregnancy is different so ask your doctor if exercise is safe for you.
What are the benefits of exercise during pregnancy?
There are many reasons why you should exercise while you’re pregnant. The American Pregnancy Association reported that it provides a number of benefits such as:
- Reducing pain from body aches and backaches
- Relieving constipation bloating and swelling
- Improving your energy level mood and sleep
- Supporting your ability to handle labor and delivery
- Decreasing the time it takes to get back into shape after delivery
While you shouldn’t try to lose weight during pregnancy exercise can help ensure you gain a healthy amount of weight. Just like when you’re not pregnant exercising also helps to keep your heart healthy and strong.
What workouts should I avoid during pregnancy?
According to the Mayo Clinic there are a few things you should avoid when you’re pregnant and exercising including:
- Laying flat on your back (like you would during a situp) during the last two trimesters
- Sports where your belly could be hit with something like soccer hockey or boxing
- Activities with fall risks or that require you to land forcefully in water
- Activities in extreme altitudes (where there’s less oxygen) or extreme temperatures (like hot yoga)
Do I need to modify my current workout routine?
If you were physically active before your pregnancy chances are you can continue the same routine (with minor modifications). If you practiced hot yoga before pregnancy consider switching to yoga in a cooler room. You may find that running is uncomfortable in the third trimester but walking or swimming are often suitable replacements. If you have concerns about your current routine your doctor can recommend ways to modify your workout plan.
What are some good workouts for pregnant women?
There are plenty of fun exercises that are safe to perform during pregnancy. Many gyms and hospitals offer prenatal fitness classes designed specifically for pregnant women and Fit Pregnancy has a number of routines you can try at home. The American Congress of Obstetricians and Gynecologists suggested that spin classes pilates and dancing are great ways for pregnant women to stay fit.
Exercising during pregnancy is an important part of many women’s prenatal care and can help support a healthy pregnancy baby and delivery. After checking with your doctor get out there and move it!
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