Weight Gain and Exercise for Pregnant Women

If you gain too little or too much weight  during your pregnancy it can result in problems for you and your baby.  The same with exercise; no exercise or too strenuous exercise can lead to problems.

The American College of Obstetricians and Gynecologists (ACOG) recommends an average weight gain during pregnancy of 25-30 pounds but the amount of weight you should gain will depend on your weight before you became pregnant, on your height, and what you and your health care provider decide is best for you.  Generally a guideline is to gain 2-4 pounds during the 1st stage of pregnancy and 3-4 pounds per month in the 2nd stage and 3rd stage.

According to ACOG, if you are underweight, you should gain between 28-40 pounds and if you are overweight you should gain between 15- 25 pounds. Always check with your health care provider to find out how much weight gain during pregnancy is healthy for you.

If you gain too much weight during pregnancy it can be hard to lose the weight later. Most women who gain the recommended amount of weight lose the extra weight in the birth process and in the first several months after birth.  As a point of concern, evidence shows that women who gain more than the recommended amount during pregnancy, and who fail to lose this weight within a 6 month period after giving birth, are at much higher risk of being overweight and obese nearly 10 years later.

But remember that when you are pregnant is not the time to go on a weight-loss diet or a time to restrict your food intake.  Low-calorie diets can break down the stored fat you and your baby need and it can lead to the production of substances in your body which can be harmful to your baby.  According to the American Dietetic Association (ADA), a pregnant woman generally should eat a total of 2,500 to about 2,700 calories every day, only 300 calories a day more than the woman did before she was pregnant.

 The topic of nutrition, diet, and pregnancy would not be complete without a brief section on exercise, since exercise is a good way to help stay emotionally and physically healthy and avoid unnecessary weight gain during the pregnancy. Most women benefit greatly from exercising throughout their pregnancy and, unless there are medical reasons to avoid it, pregnant women can and should exercise on a regular basis. The American College of Obstetricians and Gynecologists recommends that pregnant women without health problems or pregnancy complications exercise moderately for 30 or more minutes on a regular daily basis.  However, before beginning any exercise program, talk with your health care provider to be sure you do not have any health conditions that should limit your activity.

Here are just a few reasons for you to get regular exercise during your pregnancy:

For additional information about your pregnancy and nutrition, please visit the link Nutrition Help and the website Pregnancy And Children and Things That May Surprise You About Pregnancy.

Also visit the websites listed below:

CERHR: Exercise
4woman: Have A Fit Pregnancy
March of Dimes on Healthy Eating
March of Dimes: Exercise during pregnancy
New Haven Hospital: Exercising during pregnancy
Yale-New Haven Hospital: Exercise and pregnancy FAQ's