Staying Fit for Two: Exercise During Pregnancy

Exercise is good for healthy pregnant women. Exercise improves your posture, relieves back pain and other discomforts related to pregnancy and prepares you for the challenges of childbirth. Most women can begin or continue to exercise during pregnancy. Try exercise classes designed specifically for pregnant women or classes that offer safe variations for pregnant women.

The American College of Obstetricians and Gynecologists (ACOG) recommends 30 minutes or more of moderate exercise on most, if not all, days of the week for healthy pregnant women receiving prenatal care. Three days a week is enough to maintain a reasonable level of fitness. ACOG offers the following guidelines:

• After the first trimester, avoid exercise that requires lying on your back.
• Exercise capabilities decline in pregnancy, so listen to your body.
• Choose exercises that do not require balance because coordination and center of gravity are changed.
• Avoid exercise with risk of even mild abdominal trauma.
• Maintain adequate diet. Pregnancy requires an additional 300 calories per day.
• Dress appropriately and drink lots of water; do not exercise in the heat of the day or night or if it is very humid.
• Avoid exercises where falling is likely.
• Stop exercise if any of the following are noted: bleeding, vaginal water loss, redness in calves, heart palpitations, rise in blood pressure, abdominal pain, persistent contractions or sudden swelling in ankles, hands or face.

These recommendations are intended for women who do not have any additional risk factors for adverse maternal or perinatal outcomes. A number of medical and obstetric conditions may lead the obstetrician to recommend modifications of these principles. Speak to your doctor to determine whether an exercise program is appropriate for you during pregnancy.

Has it been a while since your last check-up, or do you need a new physician? Call us at 317.565.0535 to request an appointment.

Sources: ACOG.org