“When Is It Safe To Exercise During Pregnancy?”

When Is It Safe To Exercise During Pregnancy?

Though you may not feel like it, exercise is actually very safe for most women during pregnancy. Unless your pregnancy is high risk or you are on bed rest, your doctor may even recommend you get some form of exercise throughout your pregnancy.

While I didn’t exercise much during my first two pregnancies, I did exercise religiously during my third. The result? I gained about 20 pound less this pregnancy and had the shortest labor ever! I was also able to keep working with slightly less fatigue throughout my pregnancy, which I can attribute only to the increased circulation provided by regular exercise.

There are many benefits of exercising during pregnancy. Here are just a few to consider:

•  Exercise during pregnancy helps boost your energy levels. Even if you are very tired when you start exercising, chances are you’ll have more energy once you finish exercising.
•  Exercising can help prevent excessive weight gain.
•  Mild exercises including stretching can help improve your posture during pregnancy and may help relive backaches by helping strengthen your muscles.
•  Exercise can help eliminate pregnancy bloating.
•  Mild exercise may help relive constipation by facilitating more movement of your bowels and intestines.
•  Exercise helps you sleep more soundly at night especially if you exercise early in the day.
•  Regular exercise can help relive pregnancy stress and anxiety.
•  Moderate exercise will improve your circulation and help you look and feel better.
•  Regular exercise will help prepare you for labor and delivery. Most women who exercise throughout their pregnancies report shorter and more efficient labors. You may also learn to manage your pain better if you exercise regularly during pregnancy.
•  Exercise during pregnancy will help you regain your pre-pregnancy figure faster than if you forgo exercise altogether.

Safe Forms of Exercise During Pregnancy
Some forms of exercise are better than others during pregnancy. There are certain times when you should forgo exercise altogether however. If you experience any of the following symptoms be sure you stop exercising immediately and contact your doctor:

•  High blood pressure.
•  Strong and rhythmic contractions.
•  Vaginal bleeding.
•  Dizziness or shortness of breath.
•  Premature rupture of your membranes.

The best forms of exercise are those that increase your resting heart rate moderately and help strengthen and stretch your muscles and joints. Good choices during pregnancy include:

•  Water aerobics.
•  Swimming.
•  Walking.
•  Yoga.
•  Pilates.
•  Stationery biking.

Many pregnant women find swimming is the ideal exercise during pregnancy because of the buoyancy achieved by swimming. You may find your bloating reduced and your backache relieved simply be enjoying a 20 minute swim each day.

Walking is also a good way to enjoy some moderate exercise without overdoing it. If you haven’t exercised before start out slow and work you way up to a long walk. Most women can walk a mile three times a week or more. You can build up to longer distances or faster paces during your pregnancy.

How Vigorously Should I Exercise?
Many doctors recommend you keep your heart rate between 140 and 160 beats per minute while exercising. If you exercise too vigorously you will increase your heart rate too much compromising the flow of blood to your baby. You may also experience dizziness or heart palpitations.

It is also important you don’t get overheated while exercising. Raising your body temperature above 102 degrees Fahrenheit is dangerous for you and your baby, and may lead to severe complications. Overheating is easy during pregnancy especially if it is hot outside so be sure to take it easy!