Q: I’m in my first few months of pregnancy and have worked out regularly for years. Is it safe to continue exercising during pregnancy and after delivery?
A: Yes, but don’t overdo it. The American College of Obstetrics and Gynecology’s guidelines for exercise during pregnancy recommend 30 minutes or more of moderate exercise on most days of week, in the absence of medical obstetric complications.
You will derive the same health benefits doing this during pregnancy as you would in a nonpregnant state. In addition, we know exercise can help prevent gestational diabetes; also, a return to physical activity after pregnancy can decrease the incidence of postpartum depression (but only if exercise relieves stress, not exacerbates it).
There is some concern that exercise raises a woman’s body temperature and in turn will raise that of her fetus. But a recent Scandinavian study showed that increased body temperature was not a risk for women who performed low-impact aerobic exercise at approximately 70 percent of their normal heart rate.
Having encouraged you to continue exercising, I do want to give you some warnings. There are absolute contraindications to aerobic exercise if:
- You have been diagnosed with a short or incompetent cervix (a diagnosis which may be made in women who’ve had previous miscarriages, especially in the second trimester)
- You have been diagnosed with a low-lying placenta (placenta previa)
- You have premature labor during this pregnancy or rupture your membranes
- You should also talk to your doctor if you have severe anemia or have never exercised before. (This probably isn’t the best time to discover your inner athlete!)
If you are exercising and develop any vaginal bleeding, shortness of breath, dizziness, chest pain, calf pain, feeling of leaking fluid or contractions, stop and consult your doctor immediately. Also, stay away from certain types of exercise that contain an added risk of falling: gymnastics, downhill skiing, horseback riding, competitive singles tennis, and certainly scuba diving (which would put your fetus at risk of decompression sickness).
In addition, if you exercise at high altitudes (above 6,000 feet), you might want to make sure that you don’t get out of breath or develop altitude sickness. And don’t try to exercise in a supine position (lying down) after the first trimester. When you lie flat, the weight of the pregnant uterus on your major blood vessels can diminish blood flow to your heart, lungs and brain.
When my patients ask me what types of exercise are best during and immediately after pregnancy, I recommend walking, swimming laps, low-impact aerobics (most gyms have classes designed for pregnant women), gardening and stationary biking.
No matter what, never exercise to the point of exhaustion.
Dr. Reichman’s Bottom Line: Pregnancy does not mean you should become a couch potato! Just don’t exercise to the point of exhaustion or do anything that can cause injury to you or your baby.
Dr. Judith Reichman, the “Today” show's medical contributor on women's health, has practiced obstetrics and gynecology for more than 20 years. You will find many answers to your questions in her latest book, "Slow Your Clock Down: The Complete Guide to a Healthy, Younger You," which is now available in paperback. It is published by William Morrow, a division of .