While pregnancy is an exciting time, it also means backaches, swollen feet, and restless nights. The last thing you probably want to think about doing is putting on workout clothes and moving. Now that you’re pregnant, staying active is necessary to your health and your baby’s health. In fact, ACOG recognizes that exercise during pregnancy benefits you and your baby in key ways. Are there risks to exercising when you're pregnant? As long as you’re healthy and have a normal pregnancy, it’s safe to do certain physical activity. Here’s what you need to know before lacing up those sneakers.
Get your healthcare provider’s approval
First things first, get the stamp of approval from your healthcare provider. If your doctor says it’s ok, they’ll work with you to determine what activities you can do safely and what you should avoid. The good news is, if you’re healthy and not at high-risk, you should have the green light on working out.
Start with a warmup
Before jumping into any exercise, you need to start with a warm-up. Warming up prepares the body for aerobic activity by safely raising body temperature and increasing blood flow to muscles to reduce soreness and injury. After all, you should feel good after working out – not worse. So, start slow and give your body time adjust.
Drink plenty of water
According to the American Pregnancy Association, water plays an important role in the health of your baby’s development. It helps form the placenta, which is how your baby gets nutrients. Did you know that pregnant moms need to drink more water than the average person? Avoid dehydration by drinking plenty of water before, during, and after your workout.
Skip strenuous activities
Pregnancy is not the time to push yourself to beat any personal records, and don’t expect to work out at the same pace as you did before you were pregnant. Intense workouts increase oxygen and blood flow to muscles, which reduces the amount of necessary oxygen and blood flow to your baby. When it comes to physical activity, think low impact vs. high impact. Check out our blog for ideas on some pregnancy-safe exercises.
Stay cool
As much as we enjoy the warm, sunny days of summer, those days also bring heat and humidity. Because your body is exerting itself more than normal to keep you and your little one healthy, you’re at a greater risk for overheating when the temps start to rise. If it’s too hot or humid outside for activity, bring your workout inside only if it’s cooler. If you’re already inside and still find yourself getting a little too warm, take a rest day from working out.
Keep moving and stay off your back
If any of your workouts require long periods of standing still or laying on your back, it’s best to limit them as much as possible. Both can affect blood pressure causing it to decrease. When you’re on your back, your uterus pushes down on a vein that carries blood to your heart, limiting blood flow. And if you’ve been on your feet standing still for too long, blood can pool in your legs and feet instead of going to your heart.
Cool down
Making a cool down a part of your workout is just as important as warming up. By cooling down after a workout, you allow your heart rate and blood pressure to recover gradually over a period of time. What are some ways to cool down? Take 5-10 minutes to march in place, walk around, or stretch.
Now that you know the do’s and don’ts of exercising safely during pregnancy, it’s time to get moving. As you go through your workouts remember to listen to your body and slow down or modify them as needed.
Disclaimer: PerkinElmer and ViaCord do not endorse or make recommendations with respect to research, medications or treatment. All information is provided for informational purposes only.
Resources:
Acog.org. 2020. Exercise During Pregnancy. https://www.acog.org/patient-resources/faqs/pregnancy/exercise-during-pregnancy
Mayo Clinic. 2020. The Right Way To Warm Up And Cool Down. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
American Pregnancy Association. 2020. Dehydration During Pregnancy - American Pregnancy Association. https://americanpregnancy.org/health-fitness/dehydration-pregnancy-9901
