Exercise during pregnancy: What’s safe, what’s not.

In 2011, a woman ran the Chicago Marathon in her ninth month of pregnancy--then gave birth a few hours later. We wouldn’t recommend this. However, less strenuous feats of athleticism can be good for both you and baby, and help relieve some of the side effects of pregnancy.

Short of running a marathon, which exercise is best during pregnancy? Here are some guidelines to help you choose activities that are healthy for both you and baby.

Basic Dos and Don’ts

DO ask your obstetrician about exercise before you jump in. If you have certain conditions, exercise may not be recommended.

DON’T start a new sport or strenuous exercise regime while you’re pregnant. For example, if you’re a longtime runner, you can probably continue. But don’t start running now.

DO dial back the intensity of your workout, even if you’re very fit. Pregnancy makes extra demands on your body as it is.

DON’T get too hot – it’s bad for your baby. Avoid working out in extreme heat, say no to saunas and hot tubs, and don’t do Bikram yoga (a.k.a. “hot yoga”).

DON’T hold your breath. You and baby need oxygen!

Green Light: The Safest Ways to Exercise

Here are some exercises that are safe for most pregnant women:

Walking – Walking is an ideal exercise during pregnancy, and it’s an exception to the above rule about starting something new; you can start a regular walking program while you’re expecting. Just build up time and distance gradually.

Swimming and water aerobics – Swimming is easy on your joints and ligaments, which loosen during pregnancy and can be more susceptible to injury.

Low-impact aerobics – If you let your instructor know you’re expecting, a low-impact dance workout can be a fun, safe way to stay fit while you’re pregnant.

Prenatal Exercise Classes – Classes held especially for expectant mothers not only keep you fit, they give you the opportunity to meet other moms-to-be. And knowing the class is designed especially for pregnancy can give you a little extra peace of mind.

Yellow Light: Proceed with Caution

With a few caveats, these exercises can be enjoyed during pregnancy if you were already doing them before:

Spinning (indoor cycling) – Dial back the intensity of your workout, don’t stand during hill climbs, and sit out sprints if you feel overheated or exhausted.

Running – Take it easy, and run on level surfaces or a treadmill – your expanding belly will affect your balance (and vision!), so skip the trail runs.

Yoga – Look for a class designed especially for pregnant women. If you can’t find one, let your regular instructor know you’re pregnant, and sit out poses that require careful balance or turning upside down.

Barre classes or Pilates – As always, let the instructor know you’re pregnant, and skip intense abdominal exercises and exercises requiring balance.

Tennis and Racquetball – These sports are fine for early pregnancy but may become difficult when you get bigger and your balance is compromised. Rapid changes in movement will become more difficult and you could fall.

Red Light: Just Say No

Avoid these during pregnancy:

Horseback riding, Outdoor cycling, Ice skating & Skiing – All have a high potential for falls and depend on good balance. Why risk it?

Contact sports – Most team sports, with the exception of bowling, have a potential for contact (for instance, sliding into home plate into the catcher).

Jumping & hopping – Leave hopping to the bunnies until your baby’s born.

Advanced abdominal exercises – You’re not getting that six-pack now anyway.

One more class we highly recommend: one of our Labor & Delivery classes at Covenant. It will get you ready for the biggest workout of your life!

Posted Date: 4/14/2018