Can i start exercising at 20 weeks pregnant

Please try again. Something went wrong on our side, please try again. Show references Artal R. Exercise during pregnancy and the postpartum period. Accessed May 26, Physical Activity Guidelines for Americans. Department of Health and Human Services.

Gregg VH, et al. Exercise in pregnancy. Clinics in Sports Medicine. Madden CC, et al. The female athlete. In: Netter's Sports Medicine. Philadelphia, Pa. Committee Opinion No. American College of Obstetricians and Gynecologists.

Your Pregnancy and Childbirth Month to Month. Washington, D. See also Air travel during pregnancy Allergy medications during pregnancy Ankle swelling during pregnancy Antibiotics and pregnancy Aspirin during pregnancy Baby brain Pregnancy back pain Breast-feeding while pregnant Childbirth classes Couvade syndrome Dental work during pregnancy Thinking about exercise during pregnancy? If a person is just beginning an exercise program, they could start with 5 or 10 minutes per day and work their way up to more.

A person should aim to exercise vigorously enough so that their heart rate is — beats per minute. This recommendation will vary with age, however. During the first trimester of pregnancy, people should aim to establish good exercise habits gradually. The right amount of exercise for an individual will depend on how active they were before becoming pregnant.

It is best to favor low impact exercises — especially walking, yoga , swimming, and water aerobics — during this time. Some slightly more vigorous exercises may also be appropriate in the first trimester. Examples of these include running, jogging, and moderate weightlifting.

A person should speak with a doctor, if possible, before starting any new exercises or workout routines. The Centers for Disease Control and Prevention CDC suggest that pregnant people do at least minutes of moderate intensity, low impact exercise each week. The CDC recommends that a person do five minute workouts throughout the week. However, some pregnant people might prefer to exercise for 10—20 minutes throughout the day.

Kegel exercises, or pelvic floor exercises, work to strengthen the muscles that support the abdominal organs, including the uterus, vagina, bowel, and bladder. These exercises also help maintain control of bladder function and can reduce the risk of hemorrhoids.

With an empty bladder, squeeze the Kegel muscles and hold the contraction for 5—10 seconds before relaxing. Try to avoid using any surrounding muscles, such as those of the buttocks, legs, or abs.

Walking on a flat, even surface is one of the most gentle, low impact forms of exercise, which makes it ideal for pregnant people. Swinging the arms in wide, rhythmic movements while walking can result in a moderate increase in heart rate. Walking in a calm, natural setting can also help promote well-being and relaxation. A person who is unaccustomed to taking walks could begin by taking a few minute walks every week. During the first trimester, people can gradually build up to taking minute walks three to five times per week, if they choose.

People who are accustomed to running can gradually transition from walking to jogging during the first trimester, as long as they use a flat, even surface.

For some women, exercise is not safe during pregnancy. Your provider can help you understand whether exercise is safe for you. The following conditions may make it unsafe to exercise during pregnancy:. Be careful and check with your provider when choosing your activities. During pregnancy, your body changes in many ways. Stop your activity and call your provider if you have any of these signs or symptoms:.

During vaginal birth, the uterus contracts to help push your baby out of the vagina birth canal. If you have a c-section or a complications during birth, you may need to wait longer to start exercising after birth. Your provider can help you determine when your body is ready for exercise. Just start slowly. If you feel pain or have other problems during exercise, stop doing the activity and talk to your provider.

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Mission stories Spotlights Impact Stories. Exercise during pregnancy. E-mail to a friend Please fill in all fields. Please enter a valid e-mail address. Thank you! Your e-mail was sent. Save to my dashboard Sign in or Sign up to save this page. Saving Just a moment, please. You've saved this page It's been added to your dashboard. In This Topic. Is it safe to exercise during pregnancy?

How much exercise do you need during pregnancy? This pulls the spine forward so balance may be affected. Your joints will be more mobile due to hormones that promote joint relaxation. It is important to listen to your body, and to use good body mechanics. Also, there may some medical conditions or pregnancy that prevent you from exercise, such as preeclampsia, preterm labor, severe anemia. For the most part, these experts say exercising while pregnant can benefit your health in key ways:.

Sherry says to stop exercising and call your doctor or healthcare provider if you experience any of these symptoms or warning signs:. As a whole, the benefits are vast for mothers looking to keep up an exercise regime and stay fit during pregnancy.

More importantly, it gets us in training shape for labor and birth. How many runners would do a marathon without training? Labor and birth are the most aerobically challenging events that most women will experience. Why not train for them with exercise? Read to start your prenatal fitness plan with Aaptiv? Click here. Follow these eight expert tips to complete your first obstacle course race without a hitch. Learn how fitness experts—who are also moms—find time in their busy schedules for exercise.

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