Exercising While Pregnant: Dos and Don'ts

Exercising during pregnancy is good for you and good for baby! Regular exercise will keep you feeling strong and energized during your pregnancy. It can also help with mood swings, sleeping problems, and food cravings. Best of all, exercising increases your flexibility, muscle strength and cardiovascular stamina, all of which can make labor and delivery easier and recovery faster. Here are some exercise dos and don’ts to keep in mind.

Do talk with your health provider before beginning any exercise program. This is especially important if you have a preexisting health problem or a high risk pregnancy.

Do start slowly if you were not exercising before you got pregnant. Walking is a great way to begin. Start with a ten minute walk and work your way up to 30 minutes. Swimming is another great way to exercise when you are pregnant. If you were exercising before you got pregnant, go ahead and continue with your exercise program.

Do feel free to modify your program as needed to fit your needs. If bouncing during a dance class doesn’t feel right – don’t do it!

Do keep in mind that while you are pregnant, your heart is working much harder than it usually does. Expect to feel tired and fatigued more quickly than usual.

Do stop exercising immediately and contact your doctor if you feel any of the following:

• vaginal bleeding
• fluid leaking from the vagina
• contractions
• Severe headache
• Dim or blurry vision
• calf swelling or calf pain
• chest pain
• muscle weakness
• dizziness or feeling like you might faint

Don’t engage in activities that require balance or that could hurt your baby if you were to fall. For example, now is not the time for downhill skiing, inline skating, mountain biking, or most “extreme” sports. Also, steer clear of contact sports.

Don’t do strength training that involves heavy lifting – especially over your head. Light resistance training is fine.

Don’t do any exercise that requires you to lie on your back after the fourth month. Lying on your back can restrict blood flow to your uterus.

Don’t push yourself too hard. Pay attention to the signals your body is sending you and take a break if you need to.

>Back to Article Library