Aerobics, cycling, and swimming: Oh, my! Exercise options in pregnancy

What is the best form of exercise for a pregnant woman? Ask 10 women or 10 healthcare providers and you may get 10 different answers. Most will agree that a program of cardiovascular exercise is the first priority:

To maintain general heart-lung health.
To help you gain weight at a healthy pace.
To keep your stamina and energy high.

Some experts consider walking the ideal exercise for this time of life. Others recommend non-weight-bearing exercise such as swimming or cycling, because experience suggests women who do this kind of exercise are more likely to continue working out at high intensity (if desired) through the third trimester. Swimming also has less risk of injury than weight-bearing exercises such as jogging or aerobic dancing.

Bottom line, as long as you follow reasonable guidelines for staying fit during pregnancy, it doesn't much matter what flavor your fitness comes in; each has its benefits. Find something you like and stick with it, modifying your routine if necessary as your pregnancy progresses.

Walking. A brisk 30-minute walk three or more times a week is a good way to start an exercise routine. It's hard to get overheated, dehydrated, or injured from walking.

Swimming. Many experts feel swimming is the ideal exercise during pregnancy, because it works many different muscles. The water also supports your weight, so you're unlikely to strain a muscle or otherwise injure yourself. Get a supportive maternity swimsuit and share the joy of floating that your baby is herself enjoying. Just stay away from the diving board, the surfboard, the water skis, and the scuba tank.

Cycling. Bike riding provides a good aerobic workout; just avoid putting yourself in risky situations traffic- and speed-wise. You'll be more prone to falls as your belly grows, however; at some point you'll want to move indoors to a stationary bike. Riding a stationary bike is a good way to start an exercise program.

Jogging. If you were a runner before you got pregnant, you can stay a runner while you're pregnant. But all the normal precautions apply: Drink plenty of fluids and avoid getting too hot. Stop or slow down if you get fatigued, and stop if you feel pain. You may want to switch to brisk walking toward the end of your pregnancy.

Aerobics. Stick to the low-impact variety; you can get just as good a workout. Avoid overheating. Consider joining an aerobics class designed for expectant moms. Also consider water aerobics, which combines the benefits of aerobics and swimming.

Weightlifting. Working out with light weights can help prevent many of the discomforts common to pregnancy. If you already have a routine or if you're interested in starting one, be sure to discuss it with your doctor.

Active sports. If you are careful, active sports such as skiing, tennis, skating, scuba diving, surfing, and horseback riding can be safe. However, caution must be considered so that the risk of falls and other injuries do not occur.

Date last reviewed: October 2002.

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