Pregnancy can be hard on a woman’s physique: Ligaments and joints loosen, abdominal and pelvic-floor muscles stretch and posture changes to accommodate extra weight. However, moderate exercise can help you feel and look better, both during pregnancy and afterward. Women who exercise during pregnancy usually find that they have an easier time carrying the baby, have better posture and have greater endurance in labor and delivery.
Always check with a health-care professional before engaging in an exercise regimen during pregnancy. Find out what he or she suggests. If you were exercising regularly prior to becoming pregnant, you can continue most activities – like walking, jogging, swimming and floor exercises – as long as you feel comfortable. Likewise, it’s not necessary to stop sexual activity, unless your practitioner has advised you to stop.
Activities to avoid during pregnancy include skiing, roller skating, ice skating, horseback riding, weight lifting using abdominal or back muscles, marathon running and any activity that might cause you to lose your balance.
Whether or not you engage in “active” exercise, such as swimming or jogging, it is also important to keep your abdominal and pelvic-floor muscles in shape. Strong abdominal muscles help you maintain good posture and alignment, while strong pelvic floor muscles prevent incontinence, lower the risk of tearing during delivery and promote quicker healing from episiotomies and stretched perineum. Exercising these muscles doesn’t take a lot of time or effort. Ask your health-care provider which abdominal exercises he or she suggests. You can strengthen the pelvic-floor muscles by doing kegel exercises.
Finally, it is important to avoid getting too exhausted or out of breath during exercise. Don’t let your heart rate exceed 140 beats per minute. Exercise no more than three times a week, for 20 minutes or less each time. Drink plenty of water and wear loose, comfortable clothing. Above all, listen to your body; if you feel fatigued, short of breath, nauseated or dizzy, stop!
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