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Exercising in Pregnancy

• If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase your risk for miscarriage.

• If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.

• Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.

• Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs.

• Wear comfortable exercise footwear that gives strong ankle and arch support.

• Take frequent breaks and drink plenty of fluids during exercise.

• Avoid exercise in extremely hot weather.

• Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur

• Contact sports should be avoided during pregnancy.

• Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.

• During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb.

• Include relaxation and stretching before and after your exercise program.

• Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.

When should you NOT exercise during your pregnancy?

Although data are sparse, there appears to be no reason why women who are in good health should not be permitted to engage in exercise while pregnant. However, women with medical or obstetric complications should be encouraged to avoid vigorous physical activity. Given the current lack of data, a conservative approach is warranted when doubt exists. Contraindications to exercise during pregnancy, as listed in the most recent American College of OBGYN technical bulletin, are given below.

Contraindications

Pregnancy-induced hypertension
Preterm rupture of membranes
Preterm labor during the prior or current pregnancy
Incompetent cervix or cerclage placement
Persistent second- or third-trimester bleeding
Placenta previa/Low lying placenta
Intrauterine growth retardation

Relative contraindications

Chronic hypertension
Thyroid function abnormality
Cardiac disease
Vascular disease
Pulmonary disease