Exercising before, during and after pregnancy provides many benefits for mom and baby.
Extensive research promotes exercising while pregnant, says Eziamaka Obunadike, MD, an Emory Healthcare sports medicine doctor with a special interest in women’s musculoskeletal health. Dr. Obunadike completed a physical medicine and rehabilitation residency at Harvard before completing her sports medicine fellowship at Emory Healthcare.
Women who exercise while pregnant experience:
- Fewer premature births
- Less excessive weight gain
- Less low back pain during labor
- Less pre-term labor
- More vaginal deliveries
- Shorter labor
“For most women, exercising safely during pregnancy is a big yes,” Dr. Obunadike says. “It promotes healthy gestational weight gain and decreases the risk of gestational diabetes, preeclampsia and depression.”
Make Lifestyle Changes Before Getting Pregnant
If you’re planning to become pregnant, now is a great time to make changes to live a healthier life, Dr. Obunadike says.
Damilola Olatunji, MD, OBGYN at Emory Healthcare, recommends talking with your OBGYN about the following topics:
- Maintaining a healthy weight during pregnancy is important for both a mother and a baby’s health. The recommended weight gain during pregnancy is based on pre-pregnancy BMI (Body Mass Index). We understand that every person is unique, and we recommend talking with your OBGYN about what is right for you.
- Provide a complete list of all prescription medications you are currently taking. Your provider will help inform you which ones are safe to continue during pregnancy. Be sure to include any over-the-counter drugs or supplements.
- Consider the effects of alcohol, illegal drugs and tobacco use before and during pregnancy. Ask about programs that can help you quit.
- Additional steps may include maintaining a healthy diet, taking prenatal vitamins and exercising regularly.
Safe Exercises for Mom and Baby
“One of the big myths is that if you don’t usually exercise, you shouldn’t start during pregnancy,” Dr. Obunadike says. “Pregnancy is actually an ideal time to start exercising for the first time.”
Why? You are under the close medical supervision of your obstetrician if any concerns arise.
The World Health Organization, the U.S. Department of Health & Human Services and the American College of Obstetrics and Gynecology have all recommended doing 150 minutes of moderate exercise a week, spread out over at least three days, even during pregnancy. Dr. Obunadike also suggests including:
- Kegel exercises to strengthen the pelvic muscles and avoid the risk of urinary incontinence after birth
- Resistance and strength training two days a week to build larger muscle groups
If you are new to exercise but want to prioritize exercising while pregnant, start slowly, with low-impact activities. Options include:
- An elliptical machine
- Low-impact aerobic exercises
- Pre-natal yoga
- Resistance training (i.e., using weights and elastic bands)
- Stationary cycling
- Swimming/water aerobics
- Walking
Activities To Avoid
You should stop any sport that increases your risk for falls and fetal trauma, such as horseback riding and road cycling. Avoid contact and collision sports like basketball, rigorous racket sports, skiing and soccer. Extremely risky activities such as hiking at high altitudes and scuba diving can also be especially harmful to the fetus and should be avoided during pregnancy.
“If you’re not a high level or a professional athlete under the care of a sports medicine physician, it’s best to avoid all contact and collision sports when pregnant,” says Dr. Obunadike, who is also the team doctor for the WNBA’s Atlanta Dream and the Pro Volleyball Federation’s Atlanta Vibe.
She notes that sparse data is available about when a pregnant woman should stop playing a professional sport. Most team doctors make recommendations on a case-by-case basis. As the official healthcare team provider for the Atlanta Dream, this is the approach we take when working with our team players.
Regulating Body Temperature When Exercising While Pregnant
During pregnancy, your body adjusts to many things, including regulating core body temperature, as Dr. Olatunji points out. While it is important to exercise with caution to avoid overexertion, exercising on land or in water during pregnancy has not been shown to elevate core body temperature to an unsafe level.
During the warmer summer months:
- Try to avoid being outside for long periods of time
- Plan outdoor activities for the morning or evening when it is cooler
- Stay hydrated
- Wear clothing that allows for water evaporation (i.e., cotton or loose-fitted clothing)
During colder months:
- Dress in layers to keep you warm but also to help you cool off as needed
- Plan outdoor activities for the middle of the day when it is warmer
Take breaks if you feel fatigued. Stop your activity if you feel lightheaded, overheated or otherwise unwell.
Postpartum Exercise: Start Gradually and at a Low Intensity
After you give birth, your body goes through many changes as it returns to its pre-pregnancy state. Exercise can help you feel better, improve your mood and reduce stress as you adjust to being a new parent.
If you had a normal pregnancy with an uncomplicated vaginal or Cesarean delivery, your doctor usually clears you to start exercising six to eight weeks after delivery.
Before then, you can take gentle walks on flat ground, but nothing too strenuous, Dr. Obunadike says. Her general recommendation is to take it slow and steady and focus on low-impact activity.
Pelvic floor physical therapy or an exercise class designed for postpartum women are good options because the instructors are experts in working with women after birth. You can find pelvic floor specialists at Emory Healthcare – learn more about the care we provide at the Pelvic Health After Pregnancy Clinic.
“Pregnancy is a major musculoskeletal event,” Dr. Obunadike says. “The fitter one is going into pregnancy, the faster they can likely recover. Maintaining or starting exercise during pregnancy can also help to speed up recovery.”
Optimizing Exercise During Every Stage of Pregnancy
Exercising while pregnant offers a wide range of benefits, from reducing postpartum depression to providing an overall sense of well-being. It’s also key to recovering after pregnancy.
Today’s obstetricians recognize the musculoskeletal impact of pregnancy and take steps to help women optimize their physical health, Dr. Obunadike says.
In the past, women often had to suffer through the many musculoskeletal changes of pregnancy without much support. However, there is growing awareness that specific exercises and specialized physical therapy can significantly benefit women before, during and after pregnancy. Even in the case of uncomplicated pregnancies, recovery after delivery can take some time.
At Emory Healthcare, the Women’s Sports Medicine Program partners with obstetricians to help women address and optimize exercise before, during and after pregnancy.
About Emory Healthcare’s Women’s Sports Medicine Program
Emory Healthcare’s Women’s Sports Medicine program is a leader in clinical excellence. We take a collaborative, team approach to your care. As part of the Emory Orthopaedics & Spine Center, we partner with many specialists to give you the right care when you need it. Our team includes:
- Dietitians
- Obstetricians and gynecologists
- Orthopaedic specialists
- Physical therapists
We work with you to keep you strong, reduce your risk of injury and help you stay active at any age and stage of life.
Learn more about the Women's Sports Medicine Program. To make an appointment, call 404-778-3350or visit us online.
OBGYN Care You Can Trust
Whether you are starting your pregnancy journey or seeking general wellness care, visit us online or call 404-778-3401.
