Health Matters Home

Moms, Get Moving

Staying active when you’re pregnant benefits you — and your baby. Exercise may:

• Increase your energy, strength and stamina
• Help you sleep better
• Reduce backaches, bloating and swelling
• Control weight gain
• Help prevent or treat gestational diabetes
• Help manage high blood pressure
• Improve your mood
• Decrease the risk of premature birth
• Increase the odds your child also will be active

Best Bets for Beginners

If working out is not normally part of your routine, check with your doctor first. Then, start slowly and gradually build up to exercising at a moderate intensity for 30 minutes a day, most days of the week. Stop if you feel pain, exhaustion or shortness of breath. If it’s hard to talk while working out, you’re pushing yourself too much.

These exercises are great for beginners:

• Walking, which is easy on muscles and joints
• Swimming, which provides a full-body workout with a reduced risk for injury
• Riding a stationary or recumbent bike, since your expanding belly affects balance

Athletes, Keep Going

If you already work out regularly, talk with your OB/GYN about how to modify your routine. You may be able to continue the following activities in moderation:

• Running. Stay at a moderate pace, where you’re never gasping for air.
• Strength training. Lifting weights increases strength, which may prevent some pregnancy-related aches and pains.

After your baby’s born, exercise can help you get back in shape — and help you feel better mentally. Ask your doctor when you can restart your routine after giving birth.