There are a dozen good reasons to exercise during pregnancy. Lowering your risk of developing gestational diabetes and high blood pressure, and keeping your body fit so you can endure the challenges of labor and childbirth are just a few of them.

Still, you do have some special considerations, and you should discuss your exercise regimen with your health-care provider. Here are some issues to consider:

•Don’t push too hard. You should be able to carry on a conversation comfortably while exercising, according to recommendations from the American College of Obstetricians and Gynecologists.

•Stay hydrated and keep cool. Before, during and after exercise, drink water. Carry a water bottle, and don't exercise in very warm or humid environments.

•Do weights only if your doctor recommends it. Strength training will help you maintain a healthy back, but don't overdo it. Doing multiple repetitions with one or two-pound weights is preferable to lifting heavier weights that will cause you to strain.

•Count calories. During pregnancy, you need at least 300 extra calories a day to support your developing baby. These extra calories are even more important if you're exercising.

•Time yourself. For some women 15 minutes is great. Others are probably fine with an hour or more if they are in good shape and pay close attention to their bodies. If you feel tired, stop exercising. This is not the time to test your limits.

•Watch your back. Once you are in your second trimester, do not lie on your back. Being in this position can impair blood flow to the placenta in some cases.

•If you have a fever, avoid exercise. When your body temperature is elevated, it's potentially dangerous for your baby.

•Avoid exercises that require repeated bouncing or jerking movements (such as cardio kickboxing)

•Avoid activities such as scuba diving or hiking at a high altitude since you may be deprived of oxygen.

•Avoid exercises that involve maneuvers that can strain you, including power-lifting, leg presses, pull-ups, situps, etc.

Stop exercising immediately and contact your doctor if you experience any of the following:

•abdominal or pelvic pain

•uterine contractions

•absence of fetal movement

•dizziness or lightheadedness

•cold or clamminess

•vaginal bleeding

•fluid leaking from your vagina

•irregular or rapid heartbeat

•shortness of breath

•chest pain

•difficulty walking

•sudden swelling in your hands, face, or ankles

If you have any chronic illnesses, such as asthma, high blood pressure, or diabetes, your doctor may have more specific exercise recommendations for you. If you were a couch potato before you got pregnant, pregnancy is probably not the time to decide to become a fitness fanatic. And, if you are a marathon runner, then it's likely you will be able to continue with a vigorous exercise routine most of the way through your pregnancy. However, as you get closer to your due date, even fitness mavens will want to listen to their bodies and slow down -- usually more than just a bit.

In many communities, there are exercise classes designed for pregnant women, and working out with someone who is attuned to your specific exercise needs and tolerance during pregnancy can be a big help.

There are also number of situations in which your caregiver may recommend that you not exercise at all. They include:

•heart disease or constrictive lung disease

•second- or third-trimester bleeding

•pregnancy-induced hypertension

•preterm labor with this or past pregnancy

•an intrauterine growth retardation/restriction

•weak cervix

•placenta previa

•premature rupture of membranes

Certain sports and activities are not recommended during pregnancy because they are potentially dangerous for you or your baby. You should use your best judgment, of course, but if the activity seems risky, skip it. Definite no-no's include horseback riding, snow- and water-skiing, ice-skating, soccer, and any other sport where you may be inadvertently hit by a ball or other object.

Exercise will keep you in better shape to lose weight when your baby comes. But remember to do it safely.

-- Dana Sullivan is a writer in Reno, Nevada. Her work has appeared in several national magazines, including Parenting, Parents, Fit Pregnancy, Real Simple and Self. She is co-author of The Essential C-Section Guide (Broadway Books, 2004).

References

Last updated April 28, 2009
Copyright © 2005 Consumer Health Interactive

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