The American College of Obstetricians and Gynecologists (ACOG) states that physical activity
in pregnancy has been shown to benefit most women.
They recommend 20 to 30 minutes or more of moderate exercise on most or all days of the week for pregnant women without medical complications.
Benefits
- Movement helps prevent blood clots and encourages strong muscles and bones
- Exercise can help you feel better by increasing your energy, relieving or preventing aches and
pains of pregnancy, lifting your spirits, improving posture, and helping you relax and sleep. - It may reduce the risk of gestational diabetes and the need for cesarean deliveries.
- Exercise can help prepare your body for labour.
- It will give you a head start in returning to pre-pregnancy shape after your baby is born.
- A return to physical activity after pregnancy has been associated with a decreased incidence of
postpartum depression.
Options:
Be sure to discuss any type of exercise with your Doctor before starting.
- Walking. If you weren’t very active before pregnancy, walking is a great way to start exercising.
Try to walk briskly for 20-30 minutes most, if not all, days of the week. - Swimming. This is great for your body because it works many different muscles. The water
supports your weight so you avoid injury and muscle strain. Avoid diving, as hitting the water
with great force can be harmful. - Jogging. If you were a runner before you became pregnant, you can continue, but avoid
getting too hot. Stop if you have pain or feel too tired. Drink lots of water to replace the fluid you
lose in perspiration - Aerobics. Low-impact aerobics is a safe and good way to strengthen your heart and lungs. As
well as water aerobics, which combines the benefits of swimming and aerobics. - Pilates & stretching. These focus on healthy breathing techniques, stretching, muscle toning &
strengthening, and improving flexibility. Don’t hold motionless poses for too long.
Avoid:
Avoid activities with a high risk of falling or hurting the abdomen such as horseback riding,
scuba diving, contact sports, or sports involving racquets, bats and balls such as tennis, hockey,
soccer etc.
Don’t do bouncy, jarring motions, jumping or quick changes in direction, this can cause pain and strain your joints.
Avoid straight-leg toe touches, full sit-ups or double leg – lifts, which could strain the back and
abdominal muscles.
Guidelines
● Begin by stretching and warming up. Move into low-impact, slow activities like walking,
swimming, or cycling.
● Wear the right shoes with adequate support and padding for your activities.
● Wear a sports bra that fits well and gives good support.
● If you can’t talk normally during your workout, you are working too hard.
● If you need a break, take one. Never exercise until you are exhausted.
● Drink lots of fluid before, during, and after your workout.
● Follow active exercise by slowing down the pace gradually, then end your workout by
gently stretching.
● Don’t stretch too far, to prevent injuring the tissue that connects your joints.
● Reduce your workout levels in late pregnancy exercise that may have been easy earlier
in pregnancy becomes more challenging as your belly expands.
● Get up slowly after lying or sitting on the floor. Once you’re standing, walk in place
briefly.
● Avoid motionless standing and exercising on your back after the first trimester, because
your blood circulation could decrease and cut down the blood flow to your baby.
If you experience any of these while or because of exercising, stop and contact your
Doctor:
● Uterine contractions that continue despite resting
● Breathlessness/shortness of breath
● Headaches
● Chest pain
● Trouble walking, pain or swelling in the calves
● Dizziness or faintness
● Severe lower abdominal pain
● Uneven or rapid heartbeat
● Vaginal bleeding or gushing or leaking fluid
● Decreased fetal movement. You can use the Count the Kicks App to help you track your
baby’s movement during the 3rd trimester.
