If you live in or around Douglas County, you’ve probably noticed that Lawrence is an active community. People of all ages take part in bike rides, runs and walks on the Lawrence Loop and many other activities. But when you’re pregnant, is it safe for you to exercise and live an active lifestyle?

“I’ve had people say to me, ‘Should she really be doing that?’ The answer is a resounding yes,” said Dr. Emily Heronemus, a sports medicine physician with OrthoKansas. “A lot of women have the idea that when you’re pregnant it’s not safe to exercise or you need to decrease what you do. Exercise is very much recommended, as long as you’re not experiencing any complications.”

Dr. Leslie Underwood, a physician with Lawrence OB-GYN Specialists, agrees. She said exercise during pregnancy is beneficial for both mother and baby for a number of reasons.

“Regular exercise reduces the frequency of excessive weight gain, gestational diabetes and postpartum weight retention. And staying active during pregnancy helps with back and hip pain, as well as the physical demands of labor,” she said.

Light to moderate exercise is fine in early pregnancy and you don’t need to consult with your provider. Heronemus said she was active before her own pregnancy, and she continued to maintain her exercise routine while she was pregnant.

“I have a Peloton, so I kept riding that and kept my aerobic activity up,” she said. “I also did a lot of walking, weightlifting and resistance training, as well as Barre classes.”

There are many other activities that you can safely participate in, as well. Using an elliptical machine, swimming, yoga and pilates are all great options. If you’re healthy and exercised vigorously before your pregnancy, including activities like running, you can generally continue your regimen but may have to modify it as your body changes.

It’s important to note that there are some exceptions. You should avoid exercises where trauma to the abdomen is possible. These include karate, taekwondo, kickboxing, off-road cycling and skiing. You should also avoid high-temperature exercises such as hot yoga. Elevating body temperature to that degree causes a small risk of birth defects in the first trimester and growth issues in the second and third.

Is there a time when I should avoid exercise entirely?

While exercise is recommended for many pregnant women, the American College of Gynecology says there are some conditions that can make it unsafe to exercise while pregnant, including:

• Heart and lung disease

• Cerclage, a condition where the cervix has been stitched shut to prevent or delay preterm birth

• Being pregnant with multiples in cases where there are concerns for preterm delivery

• Placenta previa after 26 weeks — a condition where the placenta covers the opening of the uterus

• Preterm labor or water has broken

• Preeclampsia or pregnancy-induced high blood pressure

• Severe anemia

If you don’t have any of these conditions but are experiencing pregnancy pains, physical therapy may be able to help, said Taylor Grabowski, a physical therapist who works with mothers-to-be who have pregnancy-related discomfort.

“A physical therapist can help if you’re experiencing concerns such as swelling in your legs and feet; pain in your back, hips or pelvis; and issues like urinary leakage and constipation,” she said. “We want you to enjoy your pregnancy, and we’re here to help.”

Can exercise help me prepare for labor?

Exercise can do more than just help keep you and your baby healthy; it can also prepare you for labor. Grabowski said that one of the things she recommends is to walk frequently.

“Walking is simple and a great way to hit all the bullet points. You get the cardiovascular benefit and experience the increased load placed on the pelvis and hips due to the pregnancy. This helps strengthen the hips and pelvic floor, which helps to prepare you for labor,” she said.

Kegel exercises are also great for women, whether they’re pregnant or not. Kegels help strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.

“Women experience issues with coughs and sneezes contributing to urinary leakage, so doing some application of Kegels can help,” Grabowski said. “In general, that’s what I recommend to anyone.”

What can I do to help me bounce back after pregnancy?

Your life changes both before and after your baby arrives, and so does your body. It’s important to take time to rest after birth and give yourself time to heal. While exercising postpartum is recommended, it’s important to talk with your doctor before jumping back in.

“People try to jump the gun and their bodies just aren’t ready for it,” Grabowski said. “When you are cleared to exercise, start slow and build slow.”

Exercises that engage your abdominal muscles can be a good place to start. Lie down and do bridging and marching exercises to engage your core. Pilates and yoga are other exercises that help promote good core strength.

“Make sure to tailor your exercise after pregnancy. Don’t go from sitting on the couch and not running to trying to run a marathon, either pre- or post-pregnancy,” Heronemus said. “Start with some walking or cycling and gradually build your tolerance. Everyone’s body is different. What’s right for you may not be right for someone else.”

Whatever exercise you choose, make sure to listen to your body. Progress slowly and steadily, stop if you have pain or feel lightheaded and call your doctor if you have questions.

— Autumn Bishop is the marketing communications manager at LMH Health, which is a major sponsor of the Journal-World’s Health section.