The American Congress of Obstetricians and Gynecologists, or ACOG, says that exercise during pregnancy can be safe and beneficial. You can exercise safely in all three trimesters. Consult your doctor before starting an exercise regimen, especially if you were not exercising regularly prior to pregnancy. The key to safe exercise during pregnancy is moderation and taking proper precautions.
Benefits
According to ACOG, exercising 30 minutes a day during pregnancy can help reduce feelings of tiredness and improve how you feel. Exercise can relieve bloating, backaches and reduce the risk of gestational diabetes. You can improve your muscle tone, strength and endurance. A regular exercise routine may help you sleep better.
Precautions
The American Pregnancy Association suggests you start slowly if you were not exercising before you became pregnant. Don't exercise until you are exhausted or to the point you are short of breath. This decreases the level of oxygen to you and your baby. Take care to drink plenty of fluids and don't work out in extremely hot weather. Wear comfortable clothes and shoes that provide plenty of arch and ankle support.
Types
ACOG recommends walking, swimming and cycling as good exercise choices when you are pregnant. You might also try an aerobic class designed for pregnant women. If you regularly ran or followed a program of strength training, you can continue at a moderate level. The same applies to tennis, racquetball and similar sports. Whatever activity you choose, make a point of warming up and stretching before your workout and follow with a cool-down and more stretching.
Unsafe Activities
Avoid rough or uneven surfaces when running or cycling. According to ACOG, you should not participate in any contact sports while pregnant. Sports like downhill skiing and SCUBA diving also carry too much risk. After the first trimester, don't perform exercises that require you to lie flat on your back because this decreases the blood supply to the womb.
Warning Signs
Pay attention to what your body tells you. ACOG states that certain symptoms indicate you should stop exercising, including bleeding or fluid drainage from the vagina. You should also stop your workout if you become dizzy or short of breath and if you get a headache or chest pain. Calf pain or swelling and unusual muscle weakness are other reasons to halt a workout. Finally, stop if you have uterine contractions or notice a decrease in fetal movement.
