Got Pregnancy? Get Exercise
The right kinds of exercise are key to staying fit, healthy, and happy during your pregnancy.
Now that you're expecting, a healthy exercise program should land high on your list of priorities, right next to the prenatal vitamins and full nights of sleep.
Why? For starters, you'll feel more upbeat and energetic. You'll also maintain cardiovascular health, just as a non-pregnant woman would, says Raul Artal, MD, professor and chair of the obstetrics, gynecology, and women's health department at Saint Louis University School of Medicine and principal author of the guidelines for exercise during pregnancy published by the American College of Obstetricians and Gynecologists (ACOG).
Just as important, he says, staying physically active while pregnant helps prevent too much weight gain and lowers the risk of gestational diabetes and preeclampsia (high blood pressure that can happen during pregnancy). And here's some really welcome news: The benefits might extend to the delivery room, according to Artal. "We know that women who are physically fit can push the baby out much easier."
Pregnancy Exercise Precautions
However, exercise may be unsafe under certain conditions, Artal says, including risk for preterm labor, severe anemia, heart problems, or poorly controlled diabetes. Not all medical problems rule out physical activity, but a pregnant woman may need to exercise under close medical supervision. Ask your doctor to be sure, and if you get the OK, you can walk, swim, work out with light weights, stretch, and do other safe sports. Just don't overdo it. You'll need to take some new precautions, such as building more breaks into your workouts. But exercise is a wise move for you and your baby.
If you didn't exercise before pregnancy, you can start now.
If you exercised regularly before pregnancy, you probably don't need to stop. And if you didn't exercise, you can start now -- carefully -- provided you have your doctor's blessing. "For people who are not used to exercising, go very slowly," says Jill Maura Rabin, MD, an associate professor of obstetrics and gynecology at Hofstra-North Shore LIJ School of Medicine in Hempstead, N.Y. In other words, now is not the time to take up long-distance running.
Rather, walking offers a great way to ease into exercise, Artal says. "I tell my patients, engage in at least 30 minutes of moderate to brisk walking." That's an ideal target: half an hour of physical activity every day, he says.