Prenatal Exercise: Benefits, Guidelines, and Workout Options

Unless you have a high-risk pregnancy that calls for strict bedrest, getting regular exercise is one of the most beneficial things you can do when you’re expecting.

 Whether you’re already physically active or you’re a beginner who’s ready to become more active, our expert team at Panhandle Obstetrics and Gynecology in Amarillo, Texas, can help you come up with a prenatal exercise plan that offers a variety of safe workout options. 

Prenatal exercise safety and clearance

Physical activity is safe — and very beneficial — for most healthy women who are having a normal pregnancy. Whether you’ve always been active or you want to become more active now that you’re expecting, it’s important to discuss exercise with your obstetrician early on. 

We ask about physical activity at your first prenatal visit. If your pregnancy isn’t high risk and we can clear you for exercise, we discuss your current workout routine along with any advised adaptations — or recommend good prenatal workout options for beginners. 

Why should I exercise during pregnancy?

Prenatal exercise is associated with a variety of important benefits, some of which are similar to what you’d attain outside of pregnancy, such as: 

• An elevated, more balanced mood
• Greater energy
• Better nightly sleep
• Improved muscle and joint strength
• Increased flexibility and endurance

Other benefits offer direct support for pregnancy-related issues. For example, regular prenatal exercise can help:

• Reduce backaches and swelling
• Lessen constipation and bloating
• Promote a healthy weight gain rate 
• Prepare you for labor and delivery 

Staying active during pregnancy can also lower your risk of complications like developing gestational diabetes or having an unplanned C-section delivery. Regular prenatal exercise is associated with shorter labor and an easier postpartum recovery too. 

Important prenatal exercise guidelines

In healthy pregnancies, regular physical activity doesn’t increase your risk of miscarriage, preterm labor, or low birth weight — provided it adheres to certain guidelines. The following guidelines help ensure your prenatal workouts are just as safe as they are beneficial: 

Suggested duration 

Aim to get 30-60 minutes of moderately intense aerobic exercise most days, or at least 150 minutes of total exercise each week. Long sessions aren’t required; you can gain the same benefits from multiple shorter sessions. For example, instead of taking a one-hour walk in the morning, you might take three 20-minute walks after each meal. 

Intensity guidance

Prenatal workouts consist of low-impact activities that get your heart rate up and make you break a sweat. Your moderately intense workouts should allow you to comfortably carry on a conversation but should never leave you gasping for breath or unable to continue after a few minutes. 

If you’re a beginner, start slowly and gradually increase your level of activity. If you were an athlete or very active before pregnancy, you may be able to continue your same routine with your obstetrician’s approval (often with recommended modifications). 

Trimester changes 

The physiological changes of pregnancy influence your choice of activity as well as your intensity level. Shifting hormones relax your joints and make them less stable; your growing belly shifts your center of gravity and changes your balance; and increased cardiovascular demand means an increased need for oxygen when you’re active. 

Recommended prenatal workout options

The best prenatal workouts are the ones that don’t stress your joints, compromise your balance, or strain your cardiovascular system. The following workouts are among the most beneficial — and safest — during pregnancy: 

Brisk walking

Walking is an ideal prenatal exercise — all you need is a pair of supportive walking shoes and a place to get your miles in. Walking workouts are also easy to customize: You can slow down or cover less ground when you’re tired; you can speed things up, pump your arms, or use trekking poles when you’re energized. 

Swimming and water workouts

Getting in the water is a great way to offset the effects of gravity, restore normal balance, and soothe the aches associated with a growing belly. 

Whether you’re swimming laps, walking from one side of the pool to the other, or taking a water workout class, the buoyancy and gentle resistance of water exercise help you get a full-body workout that’s easy on your joints. 

Prenatal group classes

Group exercise classes that are designed to meet the needs of pregnant women, such as prenatal yoga and prenatal strength training classes, are an excellent workout choice in any trimester — and equally helpful in the early postpartum phase. 

Led by certified fitness experts who know how to accommodate the physiological changes of pregnancy, these classes take a modified approach to strength, balance, and flexibility training that’s tailored to the evolving needs of expectant moms. 

Ready to stay active through pregnancy?

Do you have questions about safe prenatal exercise? Our obstetrics team has answers. Call us at 806-359-5468 to schedule a visit at Panhandle Obstetrics and Gynecology today.