Exercise While You Are Pregnant: Is It Safe?

People used to think that exercise while pregnant was dangerous because it could cause a number of problems for both mother and fetus. However, we now know that it is a safe practice that provides many benefits, even in the postpartum period.

So here we are going to talk about how to exercise in pregnancy, the benefits and what you should keep in mind before starting (or continuing) your exercise plan.

But first… The following parameters are aimed at healthy women with low-risk pregnancy. If this is not the case then maybe you should contact your doctor before starting or continuing an exercise program.

Benefits of exercising while pregnant

Among the most important benefits are:

• Reduce the risk of developing gestational diabetes, especially in overweight or obese pregnant women.

• Treat low back pain. Exercise during pregnancy can reduce the intensity of both low back and pelvic pain.
• It can prepare you for childbirth. Whether you prefer a natural or cesarean section, exercise during pregnancy will prepare your body for that moment.
• It can reduce the risk of postpartum depression compared to sedentary women.
• It can help you lose weight after giving birth.

Will exercise while pregnant reduce your baby’s birth weight?

It depends on. Exercise with low to moderate intensity is associated with an increase in the baby’s birth weight. Apparently this happens because exercise in theory increases the supply of oxygen and nutrients to the fetus.

On the other hand, the baby can be born with less weight if the exercises are high intensity. For this reason, it is better to do exercises with low or moderate intensity.

Exercise while you are pregnant: How to proceed

Aerobic exercise, better known as cardio, is considered the most beneficial during pregnancy. Ideally, pregnant women can do a total of 150 minutes a week, time that can be divided into different ways, such as 30 minutes a day, 5 days a week.

• If the mother exercised regularly before pregnancy, it is okay to continue the same exercise program. However, it may be necessary to reduce the intensity.

• If the activity includes any contact sports, it is best to change the routine for safety reasons.
• If you did not exercise before pregnancy, you can start with only 5 to 15 minutes a day, three times a week. Then add 5 to 10 minutes each week or increase the frequency to 4 times a week.

How do I know if I am exercising enough?

The most practical way to assess intensity is the “conversation test”. If you can talk while exercising, exercise with low to moderate effort. Keep going! Overexertion should be avoided as much as possible.

Exercise considerations in pregnancy

• Sedentary women who start exercising during pregnancy can lose weight. This applies to everyone who goes from a sedentary to an active lifestyle. However, losing weight during pregnancy is not the goal.

• Any training is good. You can go to the gym, have a personal trainer or swim. But sometimes, the easier the better: Walking 45 to 60 minutes a day is as good as any other exercise, and it’s free.
• Adequate hydration should be maintained, especially if you are exercising for a sedentary lifestyle.
• Studies indicate that normal uterine contractions are lowered between 10am and 2pm, so it is preferable to exercise during this period.
• Usually, experts recommend starting the exercise program during the second trimester.

Avoid these exercises while you are pregnant

• Any activity that may cause a fall.
• Activities that require you to lie on your back, as this can prevent venous return or blood flow.
• Activities that expose you to heat or moisture.
• High intensity activities. The exception is for athletes, who should reduce the intensity by 20% or 30%.
• Scuba diving.

If you have any of the following symptoms during exercise, stop exercising and consult your doctor:

• Painful contractions
• Vaginal bleeding
• Breathing problems
• Dizziness
• Headache
• Leg pain

Contraindications to exercise while pregnant

In these cases, it is only recommended to go to reduce the risk of thromboembolism:

• Available placenta
• Uterine insufficiency
• Bleeding in the second or third trimester
• Premature rupture of membranes
• Premature birth
• Severe heart disease
• Severe respiratory problems
• Pregnancy poisoning
• Severe anemia

Exercise while pregnant: Conclusions

Exercise while you are pregnant is in most cases considered a safe activity, as it improves the well-being of both mother and baby. However, you must get the green light from your doctor before starting physical activity.

Exercise is just one of several factors you need to consider for a healthy pregnancy. Proper nutrition, stress management and rest are just as important as physical activity.