Given the close medical supervision, pregnancy offers a unique opportunity for behavior and adoption of a healthy lifestyle that includes safe physical activities.
Exercise during pregnancy has minimal risks and demonstrated benefits for most pregnant individuals, including maintenance or improvement of physical fitness, control of gestational weight gain, reduction in low back pain, and possibly a reduction in risk of developing gestational diabetes or preeclampsia.
Moderate exercise is not a direct cause of any adverse pregnancy outcome; however, pregnant individuals may be at greater risk of injuries to joints, falling, and significant abdominal trauma during certain types of exercise. Hence even moderate exercise needs to be modified and individualised under medical supervision
The intensity, frequency, and duration of exercise depend on patient-specific factors. Moderate-intensity exercise (able to carry on a normal conversation during exercise) that includes aerobic exercise and strength training, performed for at least 20 to 30 minutes per day on five to seven days per week to achieve at least 150 minutes of physical activity per week is reasonable for most healthy pregnant women.
Hydration should be well maintained and caloric intake should be well balanced with the caloric costs during exercise.
Safe recreational exercises during pregnancy
- Walking
- Swimming
- Stationary cycling
- Low impact aerobics
- Yoga (modified)
- Pelvic floor muscle strengthening (kegel)
Activities to be avoided
- Contact sports (ice hockey, boxing, basketball)
- Scuba diving
- Hot Yoga
- Activities with a high risk of falling ( downhill snow skiing, surfing, gymnastics)
