By Cortney Vandenburgh, D.O. – SLWR Family Medicine
I often get asked by expecting mothers if it is safe to exercise while pregnant. For most pregnant patients, the answer is absolutely. It is recommended that most pregnant women get at least 30 minutes of moderate exercise most, if not all, days of the week. There are many benefits to exercising during pregnancy and, for most women, there are few risks.
Women often tend to be highly motivated to improve their health and overall well-being while pregnant as it benefits both the mom and the fetus. Potential benefits of exercising during a pregnancy including:
• Reducing backaches, constipation, bloating and swelling
• A boost in mood and energy levels
• Improvement in sleep
• Preventing excess weight gain
• Promoting good muscle tone, strength and endurance (which can help during labor)
• Potential reduction in gestational diabetes and preeclampsia
If you weren’t active prior to becoming pregnant, it is important to start small and build up to the goal of at least 30 minutes a day. Walking is a great way to start out to build up some aerobic conditioning without too much stress on your joints. One of best ways to enjoy exercise while pregnant is swimming because it is low impact and a great workout.
For women that are active prior to pregnancy, they may be able to continue with their regular exercise routine for much of the pregnancy but certain modifications may need to be considered to accommodate the anatomical and physiological changes that occur while pregnant.
It is important to exercise at a moderate intensity, which means you should be able to carry on a conversation while exercising and to avoid activities that may result in trauma or injury. A general rule of thumb I like to give pregnant women is that your heart rate should not exceed the normal range for the fetus’s heart rate. Keeping this in mind, a max target heart rate should really be 120-140 for most women while they are pregnant. Intense exercise can impede blood flow to the uterus and, therefore, the fetus, and potentially cause harm. If you experience any vaginal bleeding, contractions or have any sort of fall while exercising, it is important to contact your doctor.
There are many potential benefits to both you and your unborn baby by staying healthy and active while pregnant. However, there are certain activities that your provider will likely advise against and women with certain medical and obstetrical conditions may be advised against any exercise as it puts them at higher risk. Therefore, it is important for all women to talk with their doctor prior to participating in an exercise program or activity.
If you need help finding a doctor, call St. Luke’s Center for Community Health at (208) 727-8733 or visit stlukesonline.org.
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