How to exercise during pregnancy

Staying active during pregnancy is important, but how much exercise is too much? Follow these guidelines to determine the right amount of activity for you.

• Keep pace with your pre-pregnancy fitness level. Increase your activity only if you do so gradually.

• Be aware of changes in your body, such as a changing center of gravity, as you exercise.

• Pregnancy-fitness classes can be especially appropriate for women who didn’t have a high exercise level before their pregnancy.

• Fitness aids in tolerating pregnancy and is helpful during labor and delivery.

• Swimming is an excellent cardiovascular activity with low injury risks for pregnant women.

• Avoid downhill skiing, skydiving, Bikram yoga or any activity with an increased risk of injury or increased body temperature.

• If you have certain complications such as pre-term labor, placenta previa or high blood pressure, talk to your doctor about exercise during your pregnancy.

• Always listen to your body. If you experience any unusual symptoms during exercise, stop the activity and see if it goes away. If it doesn't, that activity is probably off-limits for you.

LISA:  I’m Lisa Birnbach for howdini.com we all know it’s important to stay active when your pregnant, but how much exercise should a pregnant woman get? How can you know if you’re overdoing it? Dr. Keith Eddleman, Director of Obstetrics at Mount Sinai hospital in New York, and author of two books on pregnancy including Pregnancy for Dummies is here. Dr. Eddleman thank you so much. I know some women who are pregnant that are fiends; they want to look as un-pregnant as possible. That’s their goal, is that ok?

KEITH:  Well exercise is good in pregnancy, and it depends upon your pre-pregnancy exercise level. So if you’re usually active before pregnancy then for most patients it’s easy, it’s good to continue that level of activity during pregnancy.

LISA:  You shouldn’t increase it?

KEITH:  Well, you can increase it gradually, as long as your body tolerates it. You know just like any person who is exercising, you just need to be aware that your body is changing during the pregnancy. You need to be aware of the changes so you don’t injure yourself. For instance your center of gravity changes-

LISA:  Right.

KEITH:  You get bigger-

LISA:  Right.

KEITH:  You want to make sure you don’t fall or injure joints, or the baby.

LISA:  What about pregnancy classes that are tailored for pregnant women? Are those recommended, or are those to easy for women who are exercise fanatics?

KEITH:  It really depends on your pre-pregnancy fitness level. Some women who are very, very fit and active, those classes can be a little easy. But for some women, especially for someone who is starting out an exercise program, those are excellent. Very excellent.

LISA:  But there are benefits to being active during your pregnancy aren’t there?

KEITH:  Absolutely, women who are physically fit tolerate the pregnancy itself better, and they have easier labor and delivery.

LISA:  They do?

KEITH:  Yes.

LISA:  And why is that?


KEITH:  Well they’re more physically fit; their muscle tone is better when it comes to pushing during labor. They are more effective pushers, and then they just generally tolerate the fatigue that comes along with a normal pregnancy, a little bit better because they are physically fit.

LISA:  Is swimming as good an exercise as I keep hearing?

KEITH:  Swimming is excellent because it really, there’s really no weight bearing on joints. So there’s really very low risk of injury, and little risk of falling. Hard to fall when you’re floating in a pool.

LISA:  Right.

KEITH:  So it’s an excellent form of exercise, there are cardiovascular benefits also.

LISA:  Is there anything you recommend that women not do in their last trimester, or their last few weeks, in terms of exercise?

KEITH:  Well, certainly aerobic type floor exercises where you’re dancing and thins like that. I think unless your really experienced you have to be aware that there’s an increase risk of falling, thumbing, or injuring your joints. And then there are some women with some particular implications in pregnancy that I would avoid, and I would recommend that they would not exercise at all. Things like, if you have premature labor. If you have something like a placenta previa where there is an increase risk of bleeding. If you have blood pressure problems, there are certain situations where I wouldn’t recommend exercise. For the majority of women it’s totally fine but there are some specific situations why you wouldn’t. Again talk to your doctor about those.

LISA:  And again listen to your body because if you feel up to it, right, it could only be a good diversion, it creates endorphins, and has to be good for you.

KEITH:  That’s the best advice. Listen to your body, and if you seem to be doing fine then keep going at it. If you want to push the button a little bit, push the envelope, increase the activity, see how you tolerate it. Listen to your body and if you do ok, you’re probably fine.

LISA:  Ok, great. Thanks so much Doctor.

KEITH:  For howdini.com I’m Lisa Birnbach.