A common misconception for pregnant women is that for the next nine months, all physical activity must be avoided so that you don't hurt yourself or your unborn child. Exercising for 30 minutes a day is actually recommended and can improve your circulation, energy, mood and reduce back pain. Still, this doesn't mean it's OK to enter a weightlifting contest or play rugby; you should avoid some exercises as a precaution.
Contact Sports
Avoid exercises that include contact, such as basketball, during your term. Contact sports make you susceptible to injury to both you and the baby. Even if you are in top physical shape, it's too risky to open yourself to falls or being knocked around by other players--especially on your stomach. Other popular contact sports to avoid may include hockey, tennis and volleyball.
High Impact
If an exercise calls for jumping or quick movements, it also should be avoided. Thus, high-impact aerobics, horseback riding and water skiing are all off-limits. Running can also cause a lot of jarring and should be avoided. If you were an avid runner before you became pregnant, you may still be able to continue, but get your doctor's approval first. This falls under the "better safe than sorry" category.
Balancing Dangers
As your baby grows, so do you. Exercising can become difficult due to your changing shape, and your balance may lessen along the way as well. Exercises that require balance, like skating, skiing and bike riding, may challenge your balance and result in falling. This, too, can be dangerous not only for you but the baby, so use your best judgment with such activities.
Good Exercises
While there are some exercises to avoid, there remains a variety of exercises that are safe for you and your child. Low to moderate aerobics allow you to stay active without overdoing it. Check your local gym to see if if offers a yoga class--or even a class for women who are pregnant. Swimming, too, allows for physical activity without putting extra stress on your joints. But scuba diving is discouraged due to changing water pressures.
Exercise With Care
With any exercise, listen to what your body is telling you. If you feel you're getting too hot or tired, take a break. While you're probably taking more bathroom breaks as it is, drink plenty of fluids during your exercise to prevent dehydration. And don't be discouraged if the same exercises you did three months ago are nearly impossible now. Instead, modify your routine to avoid pushing yourself too far.
