Expert Insight
If they take the proper steps before and after exercising, pregnant women can continue to be physically active or begin an exercise program, according to one American College of Sports Medicine expert. "Proper warm-up and cool-down procedures are essential," said Michelle Mottola, PhD, an anatomist and ACSM researcher. "We also recommend proper nutrition to prevent post-exercise increases in blood glucose levels. Following these procedures, there is no reason for already fit women who become pregnant to reduce their activity."
Benefits
For women going through normal pregnancies, the benefits of exercise far outweigh the risks. Benefits include maintaining fitness levels and preventing excess weight gain. Also, women who exercise during pregnancy have been shown to recover faster postpartum than those who did not. In addition to physiological benefits, exercise has stress-relieving benefits for pregnant women.
First Trimester
The first three months of pregnancy --- known as the first trimester --- represent a time when a pregnant woman's blood volume expands and she gains between 0 and 10 lbs. Even if you have not gained weight, you may notice feeling winded a little sooner than usual when exercising. At this time, hydration is very important, as it helps you to reduce heat and helps to keep your blood volume at a normal level. If you were not exercising before becoming pregnant, remember to begin slowly --- pregnancy is not a time to train for a marathon. Perform low-impact exercises such as walking or swimming if you are a beginner, to experience pregnancy exercise benefits yet avoid strain and injury.
Second and Third Trimesters
During your second and third trimesters, you are expected to gain between 22 and 35 pounds. Because this weight gain rests at your center of gravity, you may experience greater difficulty with balance and coordination. At the later stages of your pregnancy, exercises in the water may help to take some of this pressure away. Avoid exercises that involve lying face down or face up. These can put pressure on arteries supplying blood to your baby.
Warning
In some instances, the American College of Sports Medicine recommends delaying exercise until medical evaluation can be completed. These include abnormal pregnancy progression, vaginal bleeding, membrane rupture, persistent pain and/or chronic fatigue. If you experience regular contractions 30 minutes or more after exercise, this can indicate pre-term labor. Seek medical attention if this occurs. To prevent this occurrence, avoid exercising at an intensity higher than you were accustomed to pre-pregnancy.
