Show
During pregnancy, exercise can help you stay in shape and prepare for labor and delivery. Here's the lowdown on pregnancy and exercise, from getting started to staying motivated. By Mayo Clinic StaffPregnancy might seem like the perfect time to sit back and relax. You likely feel more tired than usual, and your back might ache from carrying extra weight. But unless you're experiencing complications, sitting around won't help. In fact, pregnancy can be a great time to get active — even if you haven't exercised in a while. Why exercise during pregnancy?During pregnancy, exercise can:
Other possible benefits of following a regular exercise program during pregnancy may include:
Pregnancy and exercise: Getting the OKBefore you begin an exercise program, make sure you have your health care provider's OK. Although exercise during pregnancy is generally good for both mother and baby, your doctor might advise you not to exercise if you have:
It may also not be safe to exercise during pregnancy if you have any of these other complications:
Pacing it for pregnancyFor most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints. Other good choices include swimming, low-impact aerobics and cycling on a stationary bike. Strength training is OK, too, as long as you stick to relatively low weights. Remember to warm up, stretch and cool down. Drink plenty of fluids to stay hydrated, and be careful to avoid overheating. Intense exercise increases oxygen and blood flow to the muscles and away from your uterus. In general, you should be able to carry on a conversation while you're exercising. If you can't speak normally while you're working out, you're probably pushing yourself too hard. Depending on your fitness level, consider these guidelines:
Activities to approach with careIf you're not sure whether a particular activity is safe during pregnancy, check with your health care provider. Consider avoiding:
Other activities to avoid include:
If you do exercise at a high altitude, make sure you know the signs and symptoms of altitude sickness, such as headache, fatigue and nausea. If you experience symptoms of altitude sickness, return to a lower altitude as soon as possible and seek medical care. Staying motivatedYou're more likely to stick with an exercise plan if it involves activities you enjoy and fits into your daily schedule. Consider these simple tips:
Listen to your bodyAs important as it is to exercise, it's also important to watch for signs of a problem. Stop exercising and contact your health care provider if you have:
Other warning signs to watch for include:
A healthy choiceRegular exercise can help you cope with the physical changes of pregnancy and build stamina for the challenges ahead. If you haven't been exercising regularly, use pregnancy as your motivation to begin. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this
information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. March 12, 2021
See more In-depth See also
. Which of the following exercises are recommended during pregnancy?The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor).
Why do the exercise recommendations change for pregnant clients each trimester?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).
Which of the following is the best exercise for a pregnant woman during her second trimester?Choose low-impact exercises like walking, swimming, and yoga. Start with a low level of exertion and work up to 30 minutes a day, three to five times a week.
|