You know you should exercise, but maybe you’re wondering whether you should continue (or begin) to exercise while you’re pregnant. In most cases, the answer is a resounding “yes.” In addition to its usual benefits, exercise offers many additional benefits to pregnant women, including easier pregnancy and childbirth.

More Energy
Although pregnancy often drains your energy, maintaining a regular exercise routine can combat this effect. A strong cardiovascular and muscular system provides the stamina needed to get through your busy day.

Better Sleep
By the end or your pregnancy, you may experience difficulty staying asleep though the night. Regular exercise will reduce excess energy and make you psychically tired enough to sleep more soundly. Be sure to complete your exercise three or more hours before bedtime for maximum benefit.

Improved Mood
Exercise increases endorphins, which help improve mood and self-image and minimize mood swings. In addition, taking good care of yourself provides a positive feeling of control.

Easier Pregnancy
Exercise increases circulation, which decreases the effect of many common pregnancy-related issues, including hemorrhoids, constipation, leg cramps, ankle swelling, and varicose veins. Having strong core and back muscles also alleviates back pain.

Easier Childbirth
Not only will exercise increase your stamina for labor and childbirth, but studies indicate that increased fitness reduces labor duration and the number of medical interventions.

Healthier Weight
Maintaining a healthy weight during your pregnancy makes it easier to return to your pre-pregnancy weight. Gaining more than the 25-35 pounds recommended for normal-weight women increases the difficulty of losing the weight post-baby. Use exercise during your pregnancy to combat excess weight gain.

Exercising Safely

To minimize risk to yourself and your baby, follow these recommendations for exercising during your pregnancy.

Talk to Your Doctor
Before beginning any exercise program, be sure to consult with your primary health care provider to ensure you are healthy enough to participate. If yours is a high-risk pregnancy, your primary health care provider should monitor your exercise program throughout the pregnancy to ensure your and your baby’s safety.

Choose Carefully
Avoid activities that could lead to a fall or other jarring forces. Remember that your center of gravity changes as your baby develops, and this shift could cause a loss of balance. Choose low-impact activities, such as walking, swimming, or elliptical machines. To minimize your risk of falling, avoid activities such as contact sports, mountain climbing, downhill skiing, and horseback riding.

Monitor Your Heart Rate
Although you now are “exercising for two,” be careful to avoid strenuous exercise. During exercise, blood flow to your muscles increases to satisfy their need for more oxygen. This shifting blood flow, however, means less flow to your uterus. Be sure to stay within the recommended heart rate range to maintain a healthy oxygen supply for your baby.

Monitor Your Temperature
Your baby’s development can be impacted by your increased body temperature, which is caused by exercise. Keep your body temperature below 101°F by drinking ample water during exercise and being especially careful when exercising in hot weather or a hot gym.

Given the many benefits of exercising during pregnancy, it’s hard to ignore the recommendation to work out regularly. Talk to your doctor, grab your sneakers, and get moving!

Before beginning any exercise program, be sure to consult with your primary health care provider to ensure you are healthy enough to participate. If yours is a high-risk pregnancy, your primary health care provider should monitor your exercise program throughout the pregnancy to ensure your and your baby’s safety.

Choose Carefully
Avoid activities that could lead to a fall or other jarring forces. Remember that your center of gravity changes as your baby develops, and this shift could cause a loss of balance. Choose low-impact activities, such as walking, swimming, or elliptical machines. To minimize your risk of falling, avoid activities such as contact sports, mountain climbing, downhill skiing, and horseback riding.

Monitor Your Heart Rate
Although you now are “exercising for two,” be careful to avoid strenuous exercise. During exercise, blood flow to your muscles increases to satisfy their need for more oxygen. This shifting blood flow, however, means less flow to your uterus. Be sure to stay within the recommended heart rate range to maintain a healthy oxygen supply for your baby.

Monitor Your Temperature
Your baby’s development can be impacted by your increased body temperature, which is caused by exercise. Keep your body temperature below 101°F by drinking ample water during exercise and being especially careful when exercising in hot weather or a hot gym.

Given the many benefits of exercising during pregnancy, it’s hard to ignore the recommendation to work out regularly. Talk to your doctor, grab your sneakers, and get moving!