Exercise in Pregnancy
 
 


Exercise is an important means of staying healthy before, during, and after pregnancy. Many women wonder:

  • What kinds of exercise can I do while pregnant?
  • How much and how often should I exercise?
  • What are the warming signs that I may have done too much?

Our goal is to help provide you with an outline to develop a safe and effective exercise plan for your pregnancy. Please keep in mind that some conditions or risk factors may limit your ability to exercise. Some of these conditions include:

  • Pregnancy induced hypertension (high blood pressure)
  • Pre-term labor
  • Incompetent cervix
  • Placenta previa
  • Vaginal bleeding
  • Multiple gestation (twin or triplet pregnancy)

If you are unsure if you should excercise, discuss this with your doctor at your next scheduled appointment.

Here are some general guidelines for exercise in pregnancy:

  • Exercise regularly, about three times per week. You should try to exercise for 15-30 minutes at a time. Try to take a day of rest in between your workouts.
  • Stop if you feel pain! Your lower back, pelvic, and hip joints are some of your most vulnerable areas. Exercise should make you feel energized, not cause you pain.
  • Drink water. You need to drink water before, during, and after your workout. Drink water even if you are not thirsty. Exercise depletes water from your system and it is very important that you replace it quickly and adequately.
  • Eat a balanced diet. Don't exercise on a full stomach. You should wait about 1 hour after eating before you start your workout.
  • Do not do any exercise that requires you to lie on your back, such as sit-ups.
  • Jogging or running is not a good exercise during pregnancy, unless you jogged regularly before you became pregnant. If you are a runner, discuss this with your doctor.

Suggested activities:

  • Walking:  Walking is safe, almost everyone can do it, and it promotes good heart health.
  • Swimming:  With swimming there is very little stress or pressure on your joints. It is a great total-body exercise.
  • Low impact aerobics or fitness DVD's:  You can attend classes or use fitness videos that are designed expecially for pregnant women.
  • Prenatal yoga, stretching, and Pilates:  These activities promote strength and flexibility. Look for classes designed for pregnant women.

Kegel Exercises

  • Kegel exercises are meant to help tone and strengthen the muscles in your pelvis. These muscles help support the bladder, uterus, and rectum.
  • To do Kegel exercises simply tighten the muscles near the vagina.
  • Imagine that you are trying to stop the flow of urine when going to the bathroom.
  • These exercise can be done anywhere and at any time.
  • You should try to do at least 10-50 of these several times each day.

Stretching

  • The Pelvic Tilt
    • Get down on your hands and knees. Keep your arms shoulder-width apart and your knees hip-width apart. Keep your arms straight but do not lock the elbows.
    • Breathe in. As you do so, tighten your abdominal muscles, tuck your buttocks under, and round your back. (Picture an angry or frightened cat with its back arched.)
    • When you breathe out, relax your back into a neutral, level position.
    • Repeat this process following the rhythm of your breathing.
  • Squats
    • You will need a sturdy chair to assist you with this stretch.
    • Stand facing the back of the chair, placing your hands on the chair back for support. Position your feet slightly more than hip-width apart and point your toes outward.
    • Tighten your abdominal muscles, lift your chest, and relax your shoulder muscles.
    • Lower your tailbone toward the floor, bending at the knees. Pretend you are sitting down into a chair. Hold this position while you inhale deeply, then exhale. Slowly push up with your legs to return to the standing position.
    • Repeat this process several times.
  • The Cobbler Pose
    • Sit with your back against a wall. You can place a cushion or a folded towel under your bottom if needed for comfort.
    • Pull your feet together in front of you with the soles of your feet touching.
    • Gently press down on your knees. Do not force them.
    • Hold this position for as long as your are comfortable. This is an excellent way to help relieve tension in your lower back.
  • Leg Lifts
    • Lie on your left side, place your right hand on the floor in front of your chest for balance, and support your head in your left hand.
    • Relax. Inhale.
    • Exhale. While exhaling, raise your right leg slowly.
    • As you inhale again, lower your leg slowly.
    • Repeat this process 10 times, then switch to the right side and repeat.
  • Low Back Stretch
    • Sit on the edge of a chair with your feet hip-width apart.
    • Grip your left ankle and rest it on the right knee. Lean forward.
    • Gently press down on the top of your left knee to open the pelvis and stretch the hip. Hold this position for as long as you are comfortable.
    • Repeat on the other side.
  • Wall Slides
    • Stand with your back against the wall. Place your feet at least hip-width apart and about 1 foot away from the wall.
    • Press your lower back towards the wall so that your entire back is touching the wall.
    • While pressing your back towards the wall, slide up and down the wall as far as comfortable.
    • Repeat the sliding process several times.



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