Meet the Expert
Natasha N. Desai, MD
Clinical Assistant Professor, Department of Orthopedic Surgery at NYU Grossman School of Medicine and Co-Director of Women’s Sports Medicine Center
If you’re a woman who enjoyed a healthy lifestyle, including exercise, prior to becoming pregnant, don’t stop now! Working out, even at modest levels, during and after pregnancy can lead to a healthier delivery and recovery.
Regular physical activity in all phases of life, including pregnancy, provides many benefits. It helps manage body weight, keeps the heart and lungs healthy, improves mental well-being, and can even help ward off serious illnesses. Studies also have shown that exercising during pregnancy — in consultation with your obstetrician and based on how you are feeling — can reduce your risk for potential complications, including preeclampsia, gestational diabetes, and hypertension disorders. In addition, it can reduce pregnancy discomfort, prepare your body for delivery, and help with changes going on during postpartum.
“I recommend to all my patients who are having normal pregnancies to continue their exercise regimens, making modifications as needed, as they get closer to their last trimester and delivery,” says Natasha Desai, MD, a primary care sports medicine physician and co-director of the Women’s Sports Medicine Center at NYU Langone Health. “Pregnancy is a wonderful time in a woman’s life and an opportunity to learn about their bodies, since there is a lot of change underway. Your body will tell you if you are pushing your workouts too far.”
The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant and postpartum women get at least 150 minutes of moderate-intensity aerobic activity, such as aerobics, biking, and light weightlifting, per week. This can be broken up into shorter or longer sessions throughout the day. Be sure to warm up and cool down at all exercise sessions and drink plenty of fluids while you are working out. “Above all else, stop exercising if you are feeling pain in any way,” Desai adds.
Desai also cautions women to cut back on contact sports and extreme forms of exercise, such as boxing, soccer, and gymnastics, during and after pregnancy. She also says that pregnant women should maintain a normal body temperature. “Things like hot yoga or exercising in extreme heart or humidity are not healthy options and could actually cause complications to your pregnancy.”
Returning to a normal exercise regimen during postpartum depends entirely on how a woman feels after giving birth. Desai says that those who have had a difficult pregnancy or delivery may require extra time to heal prior to returning to exercise. But even short walks and simple home exercises can help get you back on your feet and, eventually, back in the gym.
Exercising after pregnancy also can play a key role in battling depression and other mental health concerns following pregnancy. “It’s critically important to manage your mental health following delivery and to speak with medical professionals if you are not feeling your best,” she says. “Exercising makes you feel good both physically and mentally, and it has proven to be a good way to help manage and prevent postpartum depression.”
As a new mom herself, Desai practices what she preaches. “I understand a woman’s desire to return to work or to an exercise program as soon as possible, but you have to heal and recover from childbirth,” she says. “Exercising during and after pregnancy is good medicine for both physical and mental well-being and a wonderful aid in recovery.”
The Sports Health experts at NYU Langone have the multi-specialty expertise to provide coordinated, comprehensive care for all types of athletes. As an official healthcare partner, Life Time can offer its members exclusive direct and easy access to NYU Langone’s world-class orthopedic specialists and performance experts, who can help you meet your health and fitness goals. To schedule an in-person appointment or video visit with a Sports Health expert, visit https://nyulangone.org/care-services/sports-health/request-appointment-lifetime.