How much exercise is safe during pregnancy

During the first trimester, people can gradually build up to taking minute walks three to five times per week, if they choose. People who are accustomed to running can gradually transition from walking to jogging during the first trimester, as long as they use a flat, even surface. Anyone who is taking prolonged walks or jogs should be sure to wear supportive footwear that fits correctly.

Swimming and water aerobics are low impact exercises that can help keep the body toned and do not present a risk of falling. If a person is accustomed to swimming or doing water aerobics, their usual routine will often be safe during the first trimester of pregnancy. If a person is new to swimming, they may want to start by taking two or three minute classes each week.

Once they become more confident, they could go for minute sessions a few times per week or as often as feels comfortable for them. Doing yoga allows people to gently stretch and strengthen their body. It also encourages mindfulness skills that can be very helpful during labor, such as controlled breathing and meditation. Many yoga studios offer classes for pregnant people.

People who are new to yoga could try to attend one minute session per week. People who are accustomed to doing yoga can often continue with their usual routine during early pregnancy. A person may want to ask a doctor if there are any specific movements, such as lying on the back, that they should avoid. Pilates can improve core strength and balance, which may reduce the risk of falling.

It can also help ease lower back pain associated with weight gain, especially in the front of the body. People who are new to Pilates could start gradually by doing a few sessions per week, each lasting 5—10 minutes. They can then work their way toward attending sessions lasting 30—60 minutes. Pregnant people who are accustomed to Pilates can often maintain their usual routine during the first trimester. Again, a person may want to ask a doctor if there are any specific movements that they should avoid.

During the first trimester of pregnancy, it is generally safe to do some moderate weightlifting. Using free weights and weight machines can help a person manage their weight and improve their overall strength. Having a stronger core can also help improve stability and reduce the risk of falling.

People should be sure to keep the fetus safe by keeping weights in a safe position. They should also consult a doctor, if possible, to find out if there are any specific movements that they should avoid. Off-road cycling, such as mountain biking, is not a good option for pregnant people due to the risk of falling and injury.

Stationary bikes, spin classes, and safe, flat cycling paths are all alternatives with significantly fewer risks. People who are new to the stationary bike could try cycling for 10—15 minutes at a time. They could then extend their sessions to 30—60 minutes, if comfortable. If a person is used to spinning or using a stationary bike, they can often maintain their regular routine during the first trimester.

Pregnant people should aim to do low impact, moderate intensity exercises that lead to light sweating and slight increases in heart rate. You can divide the minutes into minute workouts on 5 days of the week or into smaller minute workouts throughout each day. If you are new to exercise, start out slowly and gradually increase your activity.

Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day. However, if you start to lose weight, you may need to increase the number of calories that you eat.

Your body goes through many changes during pregnancy. It is important to choose exercises that take these changes into account:. Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury.

Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt. Balance—The extra weight in the front of your body shifts your center of gravity.

This places stress on joints and muscles, especially those in your pelvis and lower back. Because you are less stable and more likely to lose your balance, you are at greater risk of falling. Breathing—When you exercise, oxygen and blood flow are directed to your muscles and away from other areas of your body.

While you are pregnant, your need for oxygen increases. This may affect your ability to do strenuous exercise, especially if you are overweight or obese. Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing or pounding heart, and urinating only small amounts or having urine that is dark yellow.

Wear a sports bra that gives lots of support to help protect your breasts. Later in pregnancy, a belly support belt may reduce discomfort while walking or running. Avoid becoming overheated, especially in the first trimester.

Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Do not exercise outside when it is very hot or humid. Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your uterus presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time.

The water supports your weight so you avoid injury and muscle strain. Stationary bicycling—Because your growing belly can affect your balance and make you more prone to falls, riding a standard bicycle during pregnancy can be risky. Cycling on a stationary bike is a better choice. Modified yoga and modified Pilates—Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing.

There are prenatal yoga and Pilates classes designed for pregnant women. Repeat this 5 times working up to more. Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor.

To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to There are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy.

Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips. This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.

All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation. Guide To A Healthy Pregnancy. Exercise During Pregnancy. What are the benefits of exercise during pregnancy? Here are some of the benefits from exercise during pregnancy you may experience: Reduces backaches , constipation , bloating, and swelling May help prevent or treat gestational diabetes Increases your energy Improves your mood Improves your posture Promotes muscle tone, strength, and endurance Helps you sleep better Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor.

This will make it easier for you to get back in shape after your baby is born. Guidelines for choosing an exercise during pregnancy If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. You will probably want to avoid these types of exercises during pregnancy: Activities where falling is more likely Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction Activities that require extensive jumping, hopping, skipping, or bouncing Bouncing while stretching Waist twisting movements while standing Intense bursts of exercise followed by long periods of no activity Exercise in hot, humid weather Do not hold your breath for an extended period of time Do not exercise to the point of exhaustion You may want to include these basic guidelines in planning exercise during pregnancy: Be sure to wear loose fitting, comfortable clothes, as well as, a good supportive bra.

Choose well-fitting shoes that are designed for the type of exercise you are doing. Exercise on a flat, level surface to prevent injury. Eat enough healthy calories to meet the needs of your pregnancy, as well as, your exercise program. Finish eating at least one hour before exercising, see also pregnancy nutrition. Drink plenty of water before, during and after your workout.

After doing floor exercises, get up slowly and gradually to prevent dizziness.