Now that you’re expecting a baby, you may have questions about how often you should exercise, or even whether you should continue to exercise while carrying your child.

The good news is: Regular exercise is generally safe during pregnancy. It’s even recommended.

To help you understand pregnancy and exercise, we consulted with Dr. Lauren Harrington, an OB/GYN who is passionate about helping women lead healthy, informed and empowered lives.

Harrington is a former varsity college tennis player who speaks English and Spanish, and is an assistant professor at the University of Colorado School of Medicine.

Dr. Harrington answers questions that you may have about exercising during pregnancy:

“Exercise in pregnancy is safe and encouraged. Individuals who do not have high-risk pregnancies can safely engage in moderate-intensity exercise without an increased risk of miscarriage or preterm birth,’’ Harrington said.

“Exercise in pregnancy has important benefits for overall physical health including strength, flexibility, balance, endurance and cardiovascular health,’’ Harrington said. “Exercise is also great for psychological well-being. What’s more, there are additional benefits that are unique to pregnancy and the postpartum period.

“Exercise in pregnancy helps avoid excessive weight gain. For an individual with a normal BMI at the start of pregnancy, we recommend gaining a total of 25 to 35 pounds.’’

Individuals who stay active through pregnancy are more likely to:

“I recommend listening to your body. It is normal for endurance to decrease as you get further along in pregnancy. If you experience contractions, persistent abdominal pain, decreased fetal movement, abdominal trauma, loss of amniotic fluid, vaginal bleeding, dizziness or chest pain while exercising, please immediately stop exercise and call your doctor,’’ Harrington said.

“Aquatic exercise in a pool is very popular among my patients and is particularly well-suited to pregnancy because being submerged in water helps keep the core body temperature normal, softens the impact on joints and ligaments, and reduces swelling in the legs,’’ Harrington said. “While pool exercise is safe and encouraged, scuba diving during pregnancy should be avoided.’’

“There are a few modifications and precautions that I recommend for my pregnant patients,’’ Harrington said.

According to Up to Date, pregnant individuals with the following conditions should not exercise during pregnancy:

“We do not have a lot of data about what constitutes too much exercise in pregnancy,’’ Harrington said. “Pregnant individuals who perform a moderate-intensity exercise for more than 45 minutes should pay particular attention to hydration and temperature control.

“For most of my patients, I recommend light-to-moderate intensity exercise. During moderate-intensity exercise, you should be able to maintain a normal conversation. If you are so winded that you are speaking in only two- to three-word sentences, this is considered high-intensity exercise,’’ Harrington said.

She added that it is safe for individuals to start a new exercise program once they become pregnant if they have an appropriate medical clearance by their obstetrics provider, and if they slowly (low-intensity exercise for 10-20 minutes three times weekly), and gradually build up the intensity of their activity.

“I generally recommend light- to moderate-intensity exercise for 30 minutes, five to seven times weekly, with an additional 5 to 10 minutes before and after to stretch,’’ Dr. Harrington said.

“Light-to-moderate-intensity exercise is safe in early pregnancy. I recommend avoiding intense strength training and heavy lifting at all stages of pregnancy, including early in pregnancy,’’ she said.

“Because of the risk of injury and abdominal trauma, I recommend avoiding contact sports during pregnancy. Professional athletes can work with their provider to make a plan that is safe for their pregnancy.’’ Harrington said.

After you have your baby, your body generally returns to its pre-pregnancy physiologic function by six to eight weeks after delivery.

“If you have a vaginal birth, the timing for your return to exercise postpartum should be determined in consultation with your provider and is influenced by several factors including whether or not you have a perineal tear, elevated blood pressure, and/or anemia,’’ Harrington said. “After a cesarean delivery, you should wait at least four to six weeks and obtain clearance from your provider before gradually resuming exercise. Light to moderate exercises should not adversely impact your ability to successfully breastfeed your infant.

“For a lactating individual, high-intensity exercise may lead to a decrease in milk production and/or an increase in lactic acid in breast milk, which may be less palatable to the infant,’’ Harrington said. “Nursing or pumping prior to exercise may be a useful strategy. Maintaining hydration is also important for maintaining milk supply.’’

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