Staying active during pregnancy can counteract some of the most common discomforts of pregnancy, including aches and pains, low energy levels and poor sleep. But many women are nervous about getting active while pregnant, not knowing what's safe and what might put their babies in danger. Fortunately, sticking to a few basic guidelines are all you need to exercise safely during pregnancy.
Step 1
Check with your doctor first. Exercise is safe and beneficial for most women experiencing normal pregnancies, but you should always discuss exercise with your doctor before starting or continuing a workout regimen. Women who have experienced vaginal bleeding or premature rupture of membranes, have high blood pressure or who are at risk for preterm labor may be told not to exercise, or to limit themselves to light activity.
Step 2
Avoid dangerous exercises and activities. Most forms of exercise are safe for pregnant women, but there are certain activities you should avoid for the duration of pregnancy -- anything that could result in a fall or a collision or that puts your abdomen at risk of trauma presents a danger to you and your baby. These activities include biking outdoors, horseback riding, downhill skiing, water skiing, gymnastics and contact sports. Save scuba diving for after pregnancy as well, since the pressure could cause decompression sickness in your baby, according to the American Congress of Obstetricians and Gynecologists.
Step 3
Choose the right activities. If you worked out regularly before getting pregnant, you can probably continue with your usual workout routine, as long as you have your doctor's approval. But if you're new to exercise, start slowly and stick with workouts that you can adjust to your own pace. Walking, swimming, low-impact aerobics and water-aerobics are all safe during pregnancy, and you can keep the intensity as low as you need to remain comfortable.
Step 4
Warm up before every workout. A five to 10-minute warm-up before exercising can help prepare your muscles for activity and prevent injury. Include gentle stretching that targets all of your major muscles, making sure to hold each stretch for 10 to 20 seconds.
Step 5
Stay hydrated and cool. To avoid dehydration, drink plenty of water before, during and after your workout, and wear clothes that keep you cool and comfortable. It's also important to avoid getting overheated, since some animal studies have shown that getting too hot can cause birth defects, says Baby Center. Avoid working out in hot or humid weather, and stay aware of how hot and sweaty your body gets as you exercise.
Step 6
Don't lie flat on your back after the first trimester. Abdominal exercise is safe throughout pregnancy, but once you enter your second trimester, avoid any exercises that require you to lie flat. The extra weight of your uterus puts pressure on a major vein, which can decrease the flow of blood to your brain and your baby.
Step 7
Don't work out too hard. Pregnancy isn't the time to push your body beyond its comfort zone or try to make major improvements to your fitness level. If you can't comfortably talk with someone else, it's time to scale back the pace of your exercise.
Step 8
Cool down after exercise. Every workout should end with a five to 10-minute cool-down, including gentle stretching. This can prevent sore muscles and bring your heart rate down to a normal level.
Step 9
Know the signs of danger. If you experience any of these symptoms, stop exercising immediately and call your doctor: vaginal bleeding, dizziness, headache, chest pain, shortness of breath, uterine contractions, swelling or pain in calf, feeling faint, leakage of fluid from the vagina or decreased fetal movement.
Step 10
Try to exercise for 30 minutes per day. A half hour of exercise on most days of the week can help you stay fit and relieve some of the discomforts of pregnancy. As your enter your third trimester, you may need to slow down or cut back on exercise.
Tips and Warnings
- Eat an extra 300 to 500 calories per day to keep up your energy levels and provide your baby with everything she needs to grow. Focus on eating plenty of produce, whole grains, dairy, lean protein and unsaturated fats.
