Why Exercise During Pregnancy?

Regular exercise during pregnancy can:
✔ Improve energy levels and reduce fatigue
✔ Help prevent excess weight gain
✔ Reduce back pain, swelling, and constipation
✔ Lower the risk of gestational diabetes and high blood pressure
✔ Improve mood and sleep quality
✔ Prepare the body for labor and delivery

Safe Exercises for Pregnancy

✔ Walking – Low-impact, easy on joints
✔ Swimming & Water Aerobics – Relieves pressure on joints and back
✔ Prenatal Yoga or Pilates – Improves flexibility and relaxation
✔ Stationary Cycling – Cardiovascular benefits with low joint stress
✔ Strength Training – Use light weights or resistance bands (avoid heavy lifting)
✔ Pelvic Floor Exercises (Kegels) – Strengthens muscles for labor and recovery

Exercises to Avoid

🚫 Contact sports (basketball, soccer, hockey)
🚫 Activities with a high risk of falling (skiing, gymnastics, horseback riding)
🚫 Heavy weightlifting or exercises that strain the abdomen
🚫 High-impact jumping, bouncing, or sudden direction changes
🚫 Exercising in extreme heat or humidity

Exercise Safety Tips

✔ Stay hydrated – Drink plenty of water before, during, and after exercise.
✔ Avoid lying flat on your back after the first trimester – This can reduce blood flow to the baby.
✔ Listen to your body – Stop if you feel dizzy, short of breath, or in pain.
✔ Wear supportive shoes and a sports bra for comfort.
✔ Eat a light snack before exercise to prevent low blood sugar.

When to Stop Exercising & Call Your Doctor

🚨 Dizziness or fainting
🚨 Severe shortness of breath or chest pain
🚨 Vaginal bleeding or fluid leakage
🚨 Painful contractions or decreased fetal movement
🚨 Severe swelling, headaches, or vision changes

Bottom Line

✔ Exercise is safe and beneficial during pregnancy with modifications.
✔ Choose low-impact, joint-friendly activities and avoid high-risk movements.
✔ Stay hydrated, listen to your body, and stop if you feel discomfort.
✔ Always consult your doctor before starting or continuing an exercise routine.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.