What Are the Benefits of Exercise During Pregnancy?
Exercise has many benefits for pregnant women and their babies. It can help to reduce the risk of pregnancy complications, such as gestational diabetes and preeclampsia. It can also help to relieve back pain, improve mood, and boost energy levels.
Benefits for Mom
Reduced risk of pregnancy complications: Exercise can help to reduce the risk of pregnancy complications, such as gestational diabetes and preeclampsia. Gestational diabetes is a type of diabetes that develops during pregnancy. It can lead to high blood sugar levels, which can harm both the mother and the baby. Preeclampsia is a condition that is characterized by high blood pressure and swelling in the hands and feet. It can lead to serious complications, such as seizures and stroke.
Relieved back pain: Back pain is a common complaint during pregnancy. Exercise can help to relieve back pain by strengthening the muscles that support the spine.
Improved mood: Exercise can help to improve mood by releasing endorphins, which have mood-boosting effects.
Boosted energy levels: Exercise can help to boost energy levels by increasing blood flow and oxygen delivery to the muscles.
Benefits for Baby
Healthier birth weight: Exercise can help to promote a healthier birth weight for the baby. Babies born to mothers who exercise during pregnancy tend to have a lower risk of being overweight or obese later in life.
Reduced risk of premature birth: Exercise can help to reduce the risk of premature birth. Premature birth is a birth that occurs before 37 weeks of pregnancy. Babies born prematurely are more likely to have health problems, such as respiratory problems and learning disabilities.
Improved cognitive development: Exercise can help to improve cognitive development in babies. Babies born to mothers who exercise during pregnancy tend to have better problem-solving skills and memory.
How Much and What Kind of Exercise Is Safe During Pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity each week. Moderate-intensity aerobic activity is an activity that makes you breathe hard but still able to talk. Some examples of moderate-intensity aerobic activities include:
Brisk walking
Swimming
Cycling
Dancing
Elliptical training
Pregnant women should avoid activities that involve a lot of jumping, such as running and basketball. They should also avoid activities that involve lying on their backs, such as sit-ups and crunches.
When to Start and Stop Exercising During Pregnancy
Most women can start exercising during pregnancy as soon as they feel comfortable. However, it is important to talk to your doctor before starting any new exercise program. Your doctor can help you to determine what types of exercise are safe for you and how much exercise you should do.
You should stop exercising if you experience any of the following symptoms:
Vaginal bleeding
Abdominal pain
Chest pain
Shortness of breath
Dizziness
Headache
If you experience any of these symptoms, call your doctor right away.
Tips for Exercising During Pregnancy
Start slowly and gradually increase the intensity and duration of your workouts over time.
Listen to your body and stop if you feel pain or discomfort.
Stay hydrated by drinking plenty of fluids before, during, and after your workout.
Wear comfortable clothing and supportive shoes.
Exercise in a cool environment.
Cool down after your workout with some light stretching.
Benefits of Exercise After Pregnancy
Exercise can also have many benefits after pregnancy. It can help to:
Lose weight
Tone muscles
Improve mood
Boost energy levels
Reduce the risk of postpartum depression
If you are a new mom, talk to your doctor about when you can safely start exercising after giving birth.
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