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.
Potential benefits include: 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 30 minutes per day. Walking or swimming are great ways to start out.
If you were active prior to pregnancy, you may be able to continue your regular exercise routine for much of the pregnancy, but certain modifications may need to be made.
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 your heart rate should not exceed the normal range for the fetus’ heart rate (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 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 www.stlukesonline.org.
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