Top Exercises to Prevent Blood Clots During Pregnancy & Improve Circulation

Safe Exercises During Pregnancy: First Trimester

During the first trimester of pregnancy, your body is going though a lot of changes, and while you don’t appear to be pregnant yet, you still have to take care when exercising.  Avoid high impact exercises, such as running  (unless your OBGYN clears you for such activity) or contact sports.  If you’re an avid runner, a good alternative to stay in shape and promote good circulation, is brisk walking or swimming.  Both of these are completely safe during pregnancy and are great cardiovascular exercises.  Lifting light weights is another good way keep active and prevent blood clots.  Ask your OBGYN what exercises are safe for you.

Safe Exercises During Pregnancy: Second Trimester

During the second trimester of pregnancy, the changes in your body are more noticeable.  They impact your energy level and your recovery from exercise.  A lot of the first trimester exercises are still perfectly safe to do.  Swimming is a good exercise because of the buoyancy you get in the water that eases pressure on your joints.

Another great exercise during the second trimester is prenatal yoga.  It is useful on several levels.  First, it focuses on breathing, increasing oxygen levels and helps you prepare for childbirth.  Second, it can be relaxing.  Lastly, it stretches your muscles, improving blood flow and flexibility.  

Note: If you already have varicose veins, yoga may not be a good option, as it can intensify venous reflux.  See our article about Exercise and Varicose Veins Dos and Don’ts.

Safe Exercises During Pregnancy: Third Trimester

In the third trimester, you will likely feel more fatigued and less inclined to exercise.  It is important to stay active, for your well-being, to prepare you for labor and delivery, and to prevent blood clots.  You can continue to do the exercises mentioned above, as long as your gynecologist approves.  However, it is important at this stage not to push yourself too hard.  Give yourself plenty of rest between sets, and if you begin to feel lightheaded, take a break and discuss with your doctor.  If you are lifting weights, it may also be beneficial to reduce the amount of weight you lift.  If you find your workouts to be too easy with the reduced weight, do more reps per set.  

As always, discuss any exercise routine with your OBGYN to ensure you aren’t overworking.  Remember, you’re growing a baby, too!  That takes a lot of energy and resources from your body.  Rest is just as important as exercise.

What If I Don’t Have A Lot Of Time To Exercise?

If you don’t have time for exercise, there are still ways to stay active.  If you work in an office setting and don’t spend a lot of time away from your desk, stand up and do some simple exercises.  Walk in place a little bit or do some leg raises.  What’s important is to stimulate blood flow and work the calf muscles to prevent slow blood flow.  

A great idea is to take short breaks and do simple stretches like double calf leg raises.  Use your desk for balance (if needed) and stand with your legs shoulder width apart.  Then slowly push yourself up onto your tip-toes, hold it for a second, and then lower slowly back to your starting position.  If your calves cramp up during this exercise, it’s likely because you’re dehydrated.  Take this warning from your body to heart, and drink more water!

If you have a family history of Deep Vein Thrombosis (DVT), you should tell your doctor.  Otherwise, as long as you drink plenty of water, wear your compression garments, stay active and follow other instructions (see below), you will greatly reduce your risk of blood clots during pregnancy.

Do you have questions about how to prevent blood clots during pregnancy?  Are you concerned about varicose veins you have developed during pregnancy?  Contact Vein Specialists of the South in Macon and Warner Robbins for an appointment with Dr. Kenneth Harper and our team of vein specialists in Middle Georgia.

See also:  

Bed Rest in Pregnancy and How to Avoid Blood Clots

Late Pregnancy Health Tips: Minimize Blood Clot Risks

Early Pregnancy Health Tips to Prevent Blood Clots