Most medical professionals agree that exercise during pregnancy is beneficial for otherwise healthy women. The American College of Obstetrics and Gynecology advocates exercise for healthy women at least three times a week. The organization made the recommendation along with other guidelines for exercise.
The ACOG suggests various forms of exercise, including swimming, bicycling and weight bearing exercise. If a woman is healthy, she can often exercise at the same level of intensity as she did prior to pregnancy. The duration and intensity will vary from woman to woman and often depends on the fitness level prior to pregnancy. Active women who exercised a lot before they got pregnant will be able to work out at a higher level of intensity than less active women.
Some of the guidelines are related to changes during the course of pregnancy. After the first trimester, women should avoid exercise that involves lying flat on the back. Some exercises and yoga poses can be modified to avoid lying on the back. A qualified instructor can offer guidance. As pregnancy continues, the center of gravity shifts and it is easier to lose your balance, so keep this in mind and modify your routine accordingly.
When exercising during pregnancy, be sure to drink plenty of water and pay attention to your body. If you feel tired, winded or experience any pain, stop and rest. Take it easy. Exercise to your potential, but don’t overdo it.
It’s important to remember that the ACOG guidelines are for healthy pregnant women with no complications. There are certain health conditions and complications that will mean restrictions for exercise, so ask your health care provider. Always check with your doctor or midwife before beginning an exercise routine to assess the safety of the activity for your unique pregnancy.
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