By Isabel Talamantez, Baptist Health System Dietetic Intern
If you are wondering if it is safe to exercise while pregnant, the answer is yes. In fact, physical activity in pregnancy can significantly improve health outcomes for both mom and baby, not to mention the mental health benefits too. Let’s discuss them:
● Weight control
Do not get this confused; weight gain is essential during pregnancy, and you should not avoid it. However, managing a healthy weight gain can prevent other metabolic issues from happening.
● Decreased risk of preeclampsia
Aerobic activity strengthens the heart, improving blood flow throughout the body
● Decreases the risk of gestational diabetes
● Decreased risk of cesarean birth
● Stress relief
Brain temperature increases, leading to tranquility and relaxation
● Reduces risk of anxiety and depression
Increases serotonin, norepinephrine, or dopamine in the brain
How much should I do?
The recommended amount of aerobic activity is 150 minutes per week. This can be divided into 30-minute sessions over 5 days. Aerobic activity is considered moderate intensity, meaning your heart rate should increase and you should experience sweating; however, you should still be able to hold a conversation.
Suggested workouts
● Walking
● Swimming
● Bike riding
● Yoga/Pilates
Activity to avoid
● Extreme sports (Skydiving, skiing, etc)
● Contact sports (Basketball, Hockey, Football)
● Hot workouts
● High altitude training
Warning signs
● Headaches
● Dizziness
● amniotic fluid leakage or vaginal bleeding
● Chest pain
● Uterine pain
Tips and tricks
While working out is deemed safe, there are still risks you should look out for. If you are new to physical activity, start slow. If 150 minutes is too much, start slow and increase it. 30-minute sessions can be rough to start, so even starting with 5- or 15-minute sessions is a great place to begin. As you continue, you will be able to increase the amount and level of activity. Do not throw yourself into it, listen to your body.
Continuing workouts postpartum will also benefit by decreasing pregnancy weight and preventing blood clots in the legs. Your mind will stay strong, and the risk of depression will decrease as well. Consult with your OBGYN to determine what is safe for you and get started on incorporating physical activity into your weekly routine. We don’t only want to feel better, but we also want our mental health to benefit too.
Need help navigating your diet and activity goals during pregnancy? Our dietitians are here for you! Jump on our schedule at https://food4success.com/schedule-your-visit/ or call 210-439-1714.
Citations
Kołomańska D, Zarawski M, Mazur-Bialy A. Physical Activity and Depressive Disorders in Pregnant Women—A Systematic Review. Medicina. 2019;55(5):212. doi:https://doi.org/10.3390/medicina55050212
Pregnancy and exercise | betterhealth.vic.gov.au. www.betterhealth.vic.gov.au. Published April 27, 2017. https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-exercise#benefits-of-exercise-during-pregnancy
The American College of Obstetricians and Gynecologists. Exercise During Pregnancy. www.acog.org. Published 2019. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
