15.6 Physical Activity During Pregnancy

For most pregnant women, physical activity is a must. The 2018 Physical Activity Guidelines for Americans recommends at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week during pregnancy.^[1] Aerobic activity should be spread throughout the week. Regular exercise of moderate intensity keeps the heart and lungs healthy, helps to improve sleep, and boosts mood and energy levels. In addition, women who exercise during pregnancy report fewer discomforts and may have an easier time losing excess weight after childbirth. Brisk walking, swimming, or an aerobics class geared toward expectant mothers are all great ways to get exercise during a pregnancy. Healthy women who already participate in vigorous activities, such as running, can continue doing so during pregnancy provided they discuss an exercise plan with their physicians.

However, pregnant women should avoid pastimes that could cause injury, such as soccer, football, and other contact sports, or activities that could lead to falls, such as horseback riding and downhill skiing. It may be best for pregnant women not to participate in certain sports, such as tennis, that require you to jump or change direction quickly. Scuba diving should also be avoided because it might result in the fetus developing decompression sickness. This potentially fatal condition results from a rapid decrease in pressure when a diver ascends too quickly^[2].