Should I exercise in pregnancy? The simple answer this time again is yes, absolutely! Of course, there is always a "but" somewhere along the lines though. Let's get into it.

Exercise is Important

Exercise, being pregnant or not, has so many beneficial effects on the human body. Some of these include decreased resting heart rate, decreased blood pressure, higher stroke volume and cardiac output, decreased fatty deposits, greater energy, decreased pain, and exercise lowers the risk of heart disease and other potential diseases to name a few. These benefits all carry over in to pregnancy and postpartum. However, there are also additional benefits to exercising while pregnant:

• decreased pregnancy-related symptoms of low back pain
• decreased constipation
• decreased labor time
• increased recovery speed after delivery
• decreased overall weight gain
• increased blood flow to the baby

For many women, as long as there are no complications with the pregnancy, there is typically no indication to stop your normal workout routine. Some modifications may need to be made due to the changes that are constantly happening in your body for 9 months to allow for your baby to grow. Regardless, be sure to check with your OB-GYN that they have no indication for you to stop exercise and if they suggest any modifications. Every person and every pregnancy are different so it is necessary to take this extra step.

Can I Start Now After Getting Pregnant?

What if I didn't workout prior to getting pregnant? Typically, you don't want to start anything during pregnancy that you weren't already doing before. It is never too late to start with some type of exercise though! You may have to take your exercise routine a little bit lighter than someone who was consistently exercising prior to pregnancy. Instead of running or jogging, you may just go on light walks. I cannot stress it enough to always check with your medical provider prior to beginning an exercise routine, especially during this time. You want to ensure your health but also your baby's health.

Break Out Your Swim Caps!

Aquatic exercise is also a beneficial form of exercise especially when pregnant. The buoyancy of the water is great during this time for a couple of different reasons. First, it helps to support your growing belly. This may help to alleviate some back pain and allow you to tolerate some more exercises. Also, the resistance of the water naturally helps to strengthen muscles as you move throughout the pool. Finally, as you go deeper into the water, there is greater pressure. This means that if you're standing in water, your feet will be experiencing a greater external pressure than your body at the level of your heart, which will help with venous return and prevent your limbs from swelling.

Warning Signs

Keep in mind the warning signs to stop exercising. These include:

• vaginal bleeding or amniotic leakage
• chest pain
• dizziness or headaches
• shortness of breath prior to exercise
• abdominal pain or painful contractions
• calf pain or swelling

A general rule: if you don't feel great, take a break. It is okay to have some days that you feel great and you can do a normal routine, but other days you may only be able to do half of the exercise you usually do. Remember, during pregnancy, every day is different because your baby and body are growing and adjusting.

I've Heard It Before

Still don't believe me about the benefits? I've worked with several people during their pregnancy who ranged in their exercise routines during pregnancy. One patient of mine participated in Pilates at least 2 days a week, yoga one day, and physical therapy one day. I've worked with another woman who stated that she would walk 3 miles a day in her pregnancy, and her labor was only an hour long. Total. Also, she did not have any pain medications, epidurals, etc. I'm not saying that these results will work for everyone, but in my personal practice experience, I've had many reports of decreased labor time and difficulty in those who were consistent with exercising during pregnancy.