The Do’s and Don'ts of Exercise During and After Pregnancy
Lindsay Knake
| 4 min read
Lindsay Knake is a brand journalist for Blue Cross Blue Shield of Michigan.
Staying active during and after pregnancy can improve the health of both mother and child. From easing uncomfortable symptoms of pregnancy to improving strength for labor, exercise provides many benefits for pregnant women.
Let’s look at the do’s and don’ts of exercising during and after pregnancy.
Do’s of exercising during pregnancy
Exercise improves muscle strength and endurance, reduces pregnancy symptoms such as backaches and swelling, can help decrease risk for gestational diabetes and high blood pressure and can help improve mood and sleep quality. Having a strong body can also help with labor, according to the Mayo Clinic.
Exercising, in moderation, and with your doctor’s recommendation and awareness while pregnant doesn’t increase chances of miscarriage or preterm birth, according to the American College of Obstetricians and Gynecologists.
Talk to your doctor.
Before beginning or continuing an exercise routine while you are pregnant, talk to your doctor about what works for you. Discuss any potential risks or health conditions you have before starting anything new. If you are new to exercising, start small with five to 10 minutes a few days a week and build to 30 minutes over several weeks. If you are already active, talk to your physician about continuing an adjusted version of your regular routine.
Give yourself time to recover and heal.
In the immediate days and weeks after giving birth, it is important to give yourself time to heal. Your body has gone through a significant medical event, and giving yourself time to recover is key for long-term health. Some women will be up to starting exercise a few days after giving birth, but that may not be the case for many. Women who have had cesarean sections, vaginal tears or complicated deliveries will need more time. Get clearance from your physician before you return to exercise after giving birth.
Pick safe, healthy exercises.
Safe types of exercise include walking, running, swimming, stationary cycling and modified yoga and Pilates. Also focus on staying hydrated, refueling with a healthy and nutritious diet and wearing a supportive bra.
Adjust as your body changes.
During pregnancy, hormonal changes can cause ligaments to relax, making joints more mobile. As you gain weight, your center of gravity will change, and you may need to adjust how you move.
Exercise after pregnancy can increase energy levels, reduce stress, improve your mood and reduce symptoms of postpartum depression, according to the Mayo Clinic.
Get physical therapy if you need it.
If you have had ab separation, called diastasis recti, or have a weakened pelvic floor, your physician may recommend physical therapy. Addressing muscle weakness and imbalances will help you with core strength and can reduce or prevent incontinence.
Return to exercise slowly.
The U.S. Department of Health and Human Services recommends at least 150 minutes per week of moderate-intensity aerobic activity for most healthy women. It’s best to begin with short sessions of 10 to 20 minutes and gradually add time as you get stronger.
Start with a gentle exercise such as walking or modified yoga or Pilates. Doing core exercises can rebuild abdominal strength you have lost.
Don’ts of exercise during pregnancy
Don’t engage in dangerous activities.
Contact sports, sports that have a risk of falling and hot yoga could harm you or the baby. If the weather is extra hot and humid, stay indoors or take a rest day. Don’t exercise to the point of exhaustion, according to the American Pregnancy Association.
Don’t exercise through pain.
Stop exercising if you feel pain, dizziness, chest pains, contractions or bleeding and talk to your doctor immediately.
Don’t push through pain.
Like during pregnancy, it’s important to listen to your body and stop if you feel pain, have bleeding, or feel dizzy. Don’t start vigorous exercise before you are ready, and remember, everyone is on their own timeline.
Image: Getty Images
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