Pregnancy+Exercise=How Much is Too Much?

To Exercise or Not to Exercise During Pregnancy

Written by Kimberly Raine MHA, Exercise Physiologist 

Exercise during pregnancy promotes a healthy body, and can prepare you for an easier labor and delivery.  Although you may find that you are more tired during pregnancy it may not be a good idea to skip out on exercise.  Unless you are experiencing serious complications sitting around will not help with common backache and tiredness that comes along with being pregnant.  In fact, becoming active may offer you some relief. 

Staying active while pregnant can ease back pain and other discomforts, boost energy, prevent excessive weight gain, reduce risk of gestational diabetes, control blood pressure, reduce risk for postpartum depression, and increase stamina and muscle strength for labor and delivery.  Be sure to get approval from your doctor before you begin an exercise program. 

It is recommended that pregnant women get 30 minutes of moderate exercise most if not all days per week.  Walking is a great form of exercise that is gentle on the joints and is good for those that haven’t exercised in a while.  Swimming, rowing, stationary bike, elliptical, and strength training are some other forms of exercise to consider to help stay motivated and interesting.  If you haven’t exercised in a while start slow and with a short period of time such as 10 minutes and then slowly increase to 15 minutes, 20 minutes until you build up to 30 minutes.  If you exercised before you became pregnant you probably can continue on your workout you have been following.  Remember to stretch after your workouts and drink plenty of water to keep hydrated. 

Most importantly listen to your body!  If you are experiencing chest pain, dizziness, abdominal pain, or vaginal bleeding stop exercising and talk with your doctor.  Regular exercise can make you feel better with the physical and emotional changes during pregnancy.