Is It OK To Exercise While I'm Pregnant?

Women experiencing a healthy and stable pregnancy should be able to perform physical activities. However, there are cases where the pregnant woman must restrict herself from exercising.
Is It OK To Exercise While I'm Pregnant?

Last update: 29 January, 2019

One of the most frequently asked questions by pregnant women who love fitness, is if a pregnant woman can exercise. Actually, this is a complex question because every pregnancy is different.

Conditions that prevent a pregnant woman from exercising

Generally, the workout for a pregnant woman depends on her health and how well her pregnancy is progressing. Different conditions in particular, such as hypertension, pre-eclampsia and pulmonary problems can prevent pregnant women from high-impact physical activities.

In addition to this, there are other conditions inherent to a high-risk pregnancy. If the expectant mom has pelvic bleeding or a detachment of the placenta, she won’t be able to perform intense physical activities. The same applies if there is a risk of premature delivery.

In case of a placenta detachment, the restrictions are even greater. There are situations where the pregnant woman is limited with her physical activities and may need to remain in constant rest until her fifth month of pregnancy. Chest pains and the loss of amniotic fluid can also prevent an expectant mother from exercising.

Pregnant woman doing pilates

Exercise while pregnant is good for the mom and the baby

However, if you don’t suffer from the conditions we mentioned above, you can probably still exercise while you are pregnant. Your gynecologist can tell you the frequency and types of workouts you can do. The good news is that being active is good for both expectant mothers and their babies.

Firstly, exercising while you’re pregnant makes the delivery easier and reduces lumbar pains. By doing this, you can also prevent pregnancy problems such as diabetes and obesity. This way, it’ll also be easier for you to return to your ideal weight after giving birth.

Working out also has a positive effect on the development of the placenta and we haven’t even mentioned the effect it has on your psychological well-being. Working out helps to fight stress and increases your self-esteem, which goes through some complicated hormonal processes during pregnancy.

Cardiovascular exercise for pregnant women

Despite appearances, pregnant women can perform high-impact routines. Of course walking is the first exercise that doctors recommend, but that’s just the beginning of what you can do.

For example, swimming is another recommended workout for a pregnant woman. This activity allows you to work all of the muscles in your body in a safe environment.

Running and dancing are also on the list of recommended activities for expectant moms. With running, you should ask your doctor’s permission before you begin and run lightly. Don’t exceed thirty minutes of daily running. There are even some aerobic exercises you can do at the gym.

Pregnant woman working out

Working your strength and flexibility

Maybe, the best thing for a pregnant woman is working on her flexibility; this will make the last pregnancy months and the delivery easier. The main recommendation is yoga classes for pregnant women.

Beyond this, there are also stretching routines, which you can do at any time of the day. To do so, you can use any gym routine that you would usually perform. Either way, these are necessary before and after any kind of workout.

There are pregnant women who even have the doctor’s permission to work out using dumbbells. In these cases, the weight must be low, continuously watching the techniques and posture. The movements must be slow and very controlled.

Some tips to exercise while you’re pregnant

  • Watch your lower back: remember that the bump in your belly has an impact in your lumbar zone. That’s why, when you’re exercising, you must choose comfortable routines that don’t cause pain in that part of your body.
  • Maintain the right breathing: breathing is fundamental when it comes to a pregnant woman working out. Remember to not hold your breath during the endurance routines.
  • Focus on the quality of your movements: it’s important that your movements are soft and controlled. Repetitions don’t matter that much, but the quality of your routine does.
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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.