What to know about exercise during pregnancy

Regular exercise is one of the key parts of staying healthy. Did you know it’s also a good idea to exercise while you’re pregnant?

Think of giving birth as the most intense workout you’ll ever do. Regular exercise is the ideal warm-up routine.

As long as you avoid contact sports or activities which increase the risk of falling or trauma, it’s usually safe to continue the fitness routine that you had before you became pregnant. If you’re not sure whether a certain type of exercise is safe, ask your clinician.

Why you should exercise while pregnant

Besides being great for your general health, exercise can help make your pregnancy easier. Getting regular exercise helps relieve things like swelling and back pain. You may also notice that your energy level and the quality of your sleep get better when you exercise regularly.

Before beginning a new exercise program, talk to your clinician. If you feel yourself getting tired while exercising, stop right away. Pay attention to when your body tells you to slow down.

Exercises to try

There are many exercises that are beneficial during pregnancy, such as:

• Walking. All you need is a pair of sneakers. Even a slow-paced walk around the block is beneficial.
• Swimming or water aerobics. Easy on your joints, these exercises are great throughout your pregnancy.
• Stretching or yoga. Prenatal stretching keeps you flexible and relaxed.
• Low-impact dance or aerobics. This is a fun activity, whether in a class or on your own.

Kegel exercises are another ideal option. Simply tighten and release the muscles that you would use to stop urine flow to strengthen your pelvic floor. While Kegels should not be done while going to the bathroom, it can be a good place to initially practice and learn how to isolate these muscles. Doing this every day, several times a day, helps maintain muscle tone and good circulation. It also improves bladder control during and after your pregnancy.