If you are healthy and your pregnancy is going well, you can safely continue or start regular physical activity. Physical activity does not increase the risk of miscarriage, low birth weight, or preterm birth.
However, every pregnancy is different and it is important to discuss exercise with your obstetrician-gynecologist. If your doctor has given you permission to exercise, discuss what kind of exercise is safe for you.
What are the benefits of exercise during pregnancy?
Regular exercise during pregnancy benefits you and your fetus, including
- Reduce back pain Alleviate constipation;
- May reduce the risk of gestational diabetes, preeclampsia, and cesarean section;
- Promote healthy weight gain during pregnancy;
- Improve overall fitness and strengthen the heart and blood vessels;
- Help to lose weight after the birth of a child.
How long should I exercise during pregnancy?
Ideally, pregnant women should engage in moderate-intensity aerobic activity for at least 150 minutes per week. Aerobic activity involves rhythmic movement of the large muscles of the body (e.g., the muscles of the legs and arms). Moderate intensity means that you move enough to get your heart rate up and start sweating.
An example of moderate-intensity aerobic activity:
Brisk walking
You can divide the 150 minutes into 30-minute workouts over 5 days a week, or into smaller 20-minute workouts throughout each day.
Recommendations for beginners:
- Start slowly and gradually increase your activity;
- Start with 10 minutes a day, adding 5 minutes each week until you reach 30 minutes a day.
Recommendations for those who were active before pregnancy:
- You can continue the same workouts with the approval of your obstetrician-gynecologist.
- If you start losing weight, you may need to increase your calorie intake.
What changes occurring in the body during pregnancy can affect daily activity?
Your body goes through many changes during pregnancy. It is important to choose exercises that take these changes into account:
Joints
- The hormones produced during pregnancy cause the ligaments that support your joints to relax;
- This makes your joints more mobile and increases the risk of injury;
- Avoid sudden or forceful movements that may increase your risk of injury.
Balance
- Extra weight in the front of your body shifts your center of balance. This puts stress on your joints and muscles, especially in your pelvis and lower back;
- Because you are less stable and more likely to lose your balance, you are at greater risk of falling.
Breathing
- When you exercise, oxygen and blood are directed to your muscles, reducing the supply to other parts of your body;
- During pregnancy, your oxygen demand increases, which can affect your ability to do strenuous exercise, especially if you are overweight or obese.
Choose exercises that reduce the risk of injury and take into account your individual needs during pregnancy.
Recommendations for safe exercise during pregnancy
For safety and comfort during exercise, follow these tips:
- Drink plenty of water: Consume enough water before, during, and after your workout to avoid dehydration;
- Breast support: Wear a sports bra that supports your breasts well;
- Abdominal support: In late pregnancy, a special abdominal support belt can reduce discomfort while walking or running;
- Avoid overheating: It is especially important not to overheat in the first trimester;
- Loose clothing: wear loose clothing and exercise in a temperature-controlled room;
- Safe conditions: do not exercise outside when it is very hot or humid;
- Correct positions: avoid standing still or lying on your back.
Lying on your back can put pressure on the large vein that returns blood to the heart. Standing still can cause blood to pool in your legs and feet, which can lead to a temporary drop in blood pressure.
By following these guidelines, you can ensure a safe and comfortable environment for your pregnancy. Always listen to your body and don’t hesitate to seek medical attention for any unusual or disturbing symptoms.
Remember that if there are no contraindications, physical activity is safe and healthy during and after pregnancy – it can help you feel better right away. You’ll have more energy, improve your mood, and minimize stress levels. It can even shorten labor and speed up recovery after delivery. Also, when you are active, it is easier to keep up with your children as they grow up!
