Exercise in Pregnancy

Yes! Your doctor may tell you to avoid exercise if:

• You have problems with early labor or your cervix is opening too early.
• You are excessively overweight or underweight. However, you may be encouraged to do light exercise, such as regular walking.
• You have blood pressure, heart, lung, or thyroid problems.
• You have experienced vaginal bleeding during the pregnancy.
• Your placenta is covering the bottom part of your womb (placenta previa).
• There is a problem with your baby’s growth.
• If the baby is in a position different than head downward during the last few months of your pregnancy. An example of this is breech.
• You are severely anemic.
• You are leaking from your bag of water.

• Drink enough fluids before exercising, even in the winter. Also, drink fluids while exercising.
• Warm up slowly, at least 5 minutes before starting.
• Stretch, but not to your limit so as not to injure your ligaments. Remember, they are looser
  now.
• Avoid exercises with jerky or bouncing motions.
• Use a stable floor. Avoid loose rugs that may slide.
• Exercise regularly, not just once in a while (for example, at least 30 minutes every day, if
  possible).
• Avoid competitive exercises.
• Do not exercise during hot, humid weather or if you have a fever.
• Your body temperature should not go above 38°C (101°F). Avoid the use of hot tubs and saunas.
• After the 4th month, do not exercise lying down on your back.
• Avoid strenuous weightlifting or anything where you hold your breath and strain. Avoid doing
  sit-ups or abdominal crunches since these can cause some weakening of the area between the abdominal (stomach) muscles.
• During pregnancy, caloric intake is to be over and above your usual need. Adjust it to your level of activity. Avoid strenuous exercise at high altitudes unless you are very used to this. Discuss this with your doctor.

Choose exercise shoes that feel secure and help your balance. Support hose can help your legs feel better during and after exercise. Watch how you put your feet down, especially if you are planning to walk and there is ice outside. If you need to increase your bra size, you might go right into a nursing bra if you plan to nurse, or you may need an athletic bra for more support during your workouts. Put your feet up with pride as this allows any swelling of your ankles to go down. Your body is working hard helping your baby grow, 24 hours a day!

There are several things to remember. Being pregnant is not being fat. Exercise does release a chemical into the body called “endorphins” which gives you that feeling of well being. Even with adjustments, your body will have that feeling of “well being.” Lastly, gaining weight in the mid 20 to mid 30 pound range is healthy. This may vary depending on your weight before getting pregnant. Your doctor will give you more information on this. Your baby’s size and health depends on this increased nutrition (not candy, cola, and chips). You must normally INCREASE calories during exercise for your pregnancy and INCREASE calories and fluid over and above that for exercise. If you do not have enough calories, your body can go into a chemical state called ketosis, which can cause developmental problems for your baby. If you don’t get enough calories regularly during pregnancy, your baby may not grow as well.

Begin very slowly with low intensity. Remember, even if you are in great shape, you will not be able to do what you did before you became pregnant. Pregnancy is a special time and requires not lower goals, but special ones to help you and your growing child feel happy and stay well.

Your baby will be growing safely. You will feel and look good. It will make it easier to return to the exercise program of your choice after the birth of the baby.