Exercise During Pregnancy
According to the American College of Obstetricians and Gynecologists (ACOG), 30 minutes or more of moderate exercise each day is recommended. Before beginning any exercise regime however, it is important to discuss the pros and cons with your doctor or midwife and verify that you are within a safe zone.
Start slow if you’ve not been active prior to becoming pregnant and start at a level that is not causing you any great discomfort or pain. During the first trimester, if all is a go, you should be able to exercise for 30 minutes or more a day each day of the week. Swimming, stationary bikes, walking and low impact aerobics are all considered safer and don’t require you to bear a lot of extra weight. Also be sure that your pulse doesn’t increase over 140 beats per minute, as this will also increase the baby’s fetal heart rate.
The further you get into your pregnancy; you may find exercises such as swimming to have additional benefits. Often women who retain water (edema) during pregnancy and are not at risk for pre-eclampsia are told to have some time in the pool each day to relieve the water retention. It also helps alleviate some of the pain and discomfort associated with sciatic or pinched nerves. Any safe exercise that promotes good circulation is also important during pregnancy.
Most importantly, be conscious of your fluid intake. Becoming dehydrated affects you as well as the baby inside!