Exercise during pregnancy is key to physical, emotional and mental wellness

Pregnancy is a great time to kick back and put your feet up, ideally with someone rubbing them. Taking time to relax is an important part of self-care during pregnancy. Another pregnancy self-care essential is exercise. Our San Antonio OBGYNS are often asked, “Is it safe to exercise during pregnancy?” Yes! It is safe and good for you and your baby.

Reap the benefits of pregnancy self-care

If your doctor approves exercise during your pregnancy, it offers numerous benefits to both you and your baby.

• Reduces back pain
• Relieves constipation
• Manages weight gain
• Reduces the risk of gestational diabetes, preeclampsia and cesarean birth
• Promotes post-pregnancy weight loss
• Boosts mood and reduces stress
• Improves sleep

Before you begin any exercise during pregnancy, check with your OBGYN to see if you have any limitations.

Developing your exercise plan

Aim for 150 minutes of moderate exercise a week, including both aerobic exercise and strength training. Your exercise intensity level will depend on your fitness level prior to pregnancy.

Great forms of exercise during pregnancy include walking, swimming, stationary biking, water aerobics, and yoga and Pilates modified for pregnancy. Water activities feel particularly good late in pregnancy.

You want to avoid exercises that require balance (cycling) or have a fall risk (horseback riding, skiing, skateboarding). You should also avoid sports that could result in you being hit in the abdomen.

Maintain that muscle tone

For strength training, stick to light and medium weights. Leave the heavy weights on the rack. Body weight exercises and resistance bands are great methods of strength training for pregnant women.

Maintaining a strong core is important during pregnancy, but there are key guidelines for core exercises. Avoid traditional sit-ups and crunches, as well as other exercises that require you to lie flat on your back. Instead, incorporate core exercises that allow you to stand, sit, or be in a quadruped position (hands and knees on the ground).

The stuff to skip

As you plan your workouts, be aware of your body temperature because it’s important not to let it get too high. Skip the hot yoga, hot spa and sauna. If you exercise outside, avoid hot or humid days. If you are excessively sweating, it’s time to ease up on the exercise.

Know when to stop

Stop exercising immediately and call your OBGYN if you have dizziness; contractions; cramping; heart palpitations; bleeding or other fluid from the vagina; or swelling of the face, hands, calves or feet.

The benefits of exercise during pregnancy continue after the baby is born

Keep this essential part of pregnancy self-care going after delivery, and you will continue to receive benefits. Exercise has been shown to reduce symptoms of postpartum depression, boost post-pregnancy weight loss, and improve energy levels.

Our San Antonio OBGYNs encourage you to make exercise a part of your pregnancy self-care to optimize your and your baby’s health. Contact Heights OBGYN for an appointment to determine your ideal level of exercise during pregnancy.