Pregnancy and exercise: Baby, let's move!
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 Staff
Pregnancy 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:
- Reduce backaches, constipation, bloating and swelling
- Boost your mood and energy levels
- Help you sleep better
- Prevent excess weight gain
- Promote muscle tone, strength and endurance
Exercise during pregnancy might also reduce the risk of gestational diabetes.
Pregnancy and exercise: Getting the OK
Before 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:
- Some forms of heart and lung disease
- Preeclampsia or high blood pressure that develops for the first time during pregnancy
- Cervical problems
- Vaginal bleeding
- Placenta problems
- Preterm labor during your current pregnancy
- A multiple pregnancy at risk of preterm labor
- Premature rupture of the membranes
- Severe anemia
Pacing it for pregnancy
For most pregnant women, at least 30 minutes of moderate 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:
June 09, 2016
- You haven't exercised for a while. Begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes, and so on, until you reach at least 30 minutes a day.
- You exercised before pregnancy. You can probably continue to work out at the same level while you're pregnant — as long as you're feeling comfortable and your health care provider says it's OK.
See more In-depth
- Artal R. Exercise during pregnancy and the postpartum period: Practical recommendations. http://www.uptodate.com/home. Accessed May 24, 2016.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed May 24, 2016.
- Barakat R, et al. Exercise during pregnancy and gestational diabetes-related adverse effects: A randomized controlled trial. British Journal of Sports Medicine. 2013;47:630.
- American College of Obstetricians and Gynecologists. Your Pregnancy and Childbirth Month to Month. 6th ed. Washington, D.C.: American College of Obstetricians and Gynecologists; 2015.
- American College of Obstetricians and Gynecologists Committee on Obstetric Practice. Committee Opinion No. 650: Physical activity and exercise during pregnancy and the postpartum period. Obstetrics & Gynecology. 2015;126:e135.