Exercise During Pregnancy: Dos and Don’ts According to Medical Experts

Doctors are urging women to exercise during pregnancy for their and their baby’s long term health.

In addition to preventing obesity, regular exercise during pregnancy has been shown to decrease depression, anxiety, gestational diabetes, nausea, urinary incontinence, and more. Staying fit while pregnant also contributes to a faster recovery time post-pregnancy. 

So, there’s a lot of reasons to exercise, but how much is too much? What exactly is recommended? 

Read on to learn the dos and don’ts of exercising with a baby on the way. 

Do Exercise Regularly

To obtain the benefits of exercise during pregnancy, the American Pregnancy Association recommends at least 30 minutes of activity each day. This is the case for anyone with a healthy, normal pregnancy. 

As long as you continue to drink water and don’t overextend yourself, adding 30 minutes to your daily regimen will contribute to your physical and mental health. 

If you start to feel dizzy, lightheaded, or in pain, you should stop to rest. 

Do These Exercises

There are plenty of safe exercises during pregnancy that you can choose from or switch between.

Most pregnancy exercises should fall between light to moderate exercise, so you can still work up a sweat. 

Prenatal yoga, brisk walking, pilates, and strength exercises with resistance bands are great for pregnant women. Swimming is a great option in later trimesters because it won’t hurt your back. 

Do Talk to Your Doctor

Everyone is different, so you should talk to your doctor about your exercise routine while pregnant. Whether you can exercise and how much you do will depend on how healthy or risky your pregnancy is. 

Your prior experience working out will also impact how much you exercise during pregnancy. 

If your doctor prescribes medications or supplements to help, there is an online choice that makes obtaining what you need cheaper and easier. 

Don’t Do These Exercises

There are some exercises you should avoid at all costs during pregnancy because they put you and the baby at risk.

Exercises to avoid during pregnancy include contact sports, extreme sports, horseback riding, and scuba diving. Any sport or exercise where falling is common should be avoided. 

It’s also important to consider your workout environment while pregnant. If it’s too hot or cold outside, stick to exercising indoors. 

Don’t Forget to Adjust

As your baby grows throughout your pregnancy and your range of motion becomes more limited, you’ll need to adjust accordingly. This could mean having someone readily available to help you or lessening the intensity of your workouts. 

As your body grows, you’ll be at higher risk of back pain, so you should stay away from exercises that involve standing still or laying on your back for extended periods. 

Continue to talk with your doctor throughout your journey for the best advice suited to your body. 

Exercise During Pregnancy the Right Way

Just because your pregnant doesn’t mean you have to give up working out and spend all day in bed. Regular exercise during pregnancy can be the key to a healthy and successful outcome for you and your baby. 

As long as you avoid dangerous activities and stick to those recommended by your doctor, you have nothing to worry about. 

If you need help through your prenatal fitness journey, consider Hoyles Fitness personal training.