Because you are less stable and more likely to lose your balance, you are at greater risk of falling. Breathing—When you exercise, oxygen and blood flow are directed to your muscles and away from other areas of your body.
While you are pregnant, your need for oxygen increases. This may affect your ability to do strenuous exercise, especially if you are overweight or obese. Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow. Wear a sports bra that gives lots of support to help protect your breasts.
Later in pregnancy, a belly support belt may reduce discomfort while walking or running. Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid. Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart.
Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time. The water supports your weight so you avoid injury and muscle strain.
Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice.
Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing. There are prenatal yoga and Pilates classes designed for pregnant women.
You also should avoid poses that require you to be still or lie on your back for long periods. If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss these activities with your obstetrician or other member of your health care team. While pregnant, avoid activities that put you at increased risk of injury, such as the following:.
Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball. Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding.
If you have any of them, stop and call your obstetrician:. Exercising after your baby is born may help improve mood and decreases the risk of deep vein thrombosis DVT , a condition that can occur more frequently in women in the weeks after childbirth. In addition to these health benefits, exercise after pregnancy can help you lose the extra pounds that you may have gained during pregnancy. Anemia: Abnormally low levels of red blood cells in the bloodstream. Most cases are caused by iron deficiency lack of iron.
Cerclage : A procedure in which the cervical opening is closed with stitches to prevent or delay preterm birth. If you experience any of the following during or after physical activity, stop exercising immediately and see your doctor:. This page has been produced in consultation with and approved by:. Engaging in an individual physical activity to benefit only yourself, away from family or community, may be seen as inappropriate or selfish. Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment.
Exercise can reduce some of the symptoms of arthritis, and improve joint mobility and strength. Exercise-induced asthma can be prevented with medication and by preparing for exercise and physical activity. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
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Healthy pregnancy. Home Healthy pregnancy. Pregnancy and exercise. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Benefits of exercise during pregnancy Exercising and changes associated with pregnancy Exercise suggestions during pregnancy Suggested exercise activities during pregnancy Cautions for pregnancy exercise Exercises to avoid while pregnant Pelvic floor exercises and pregnancy Abdominal exercises and pregnancy Warning signs when exercising during pregnancy Where to get help.
There are numerous potential health benefits for women who exercise during pregnancy, including better weight control, improved mood and maintenance of fitness levels. Regular exercise during pregnancy can also decrease the risk of pregnancy-related complications such as pregnancy-induced hypertension and pre-eclampsia.
Before exercising when pregnant, consult your doctor, physiotherapist or healthcare professional. You may need to modify your existing exercise program or choose a suitable new one if you were exercising very little before getting pregnant. Benefits of exercise during pregnancy Exercise during pregnancy offers many physical and emotional benefits. Some of the benefits of regular exercise throughout your pregnancy include: enjoyment increased energy improved fitness reduced back and pelvic pain decreased risk of pregnancy complications such as pre-eclampsia and pregnancy-induced hypertension preparation for the physical demands of labour fewer complications in delivery faster recuperation after labour prevention and management of urinary incontinence improved posture improved circulation weight control stress relief reduced risk of anxiety and depression improved sleep and management of insomnia increased ability to cope with the physical demands of motherhood.
Exercising and changes associated with pregnancy Your body will undergo many changes during pregnancy. Some will affect your ability to exercise, or require you to modify your exercise routine, including: Hormones such as relaxin loosen ligaments, which could increase your risk of joint injuries such as sprains. As pregnancy progresses, your weight will increase and you will experience changes in weight distribution and body shape. This measures how hard you feel perceive your body is working.
In fact, most physical activity is perfectly safe during pregnancy. If you're really ambitious or just really fit and you've been green-lighted by your practitioner based on your fitness level, it's safe to work out for an hour or even more as long as you listen to your body.
Expecting moms tire out sooner, and being tired increases your risk of injury. Remember that while pregnancy is a great time to maintain your fitness level, it's not a time to increase it or to train for an athletic competition.
So how exactly do you do that? Checking your pulse is actually not one of the ways to tell whether you're overdoing it. Instead, get in sync with how you feel. If an exercise feels good, it's probably okay, while experiencing pain or strain is not. A little sweat is good, while drenching sweat is not. And remember the "talk" test: You should be working hard enough that you feel yourself breathing more heavily, but you should never be so out of breath that you aren't able to talk, sing or whistle while you work.
Think of a scale that goes up to 20, where at 7 you're walking slowly and at 20 you're working out as hard as you can. Your goal is to keep your exertion rate between 13 and 14 on that scale, or at a somewhat hard rate. Your body will signal when it's time to stop by saying, "Hey, I'm tired. If you experience any of these symptoms, stop exercising right away and give your practitioner a call:. Exercising during pregnancy does the average pregnant mom and her baby good. However certain conditions can make exercise during pregnancy risky.
Talk to your doctor about whether you should avoid exercise if you have:.
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