While pregnancy can certainly make you feel like resting rather than moving, experts now recommend that most pregnant women exercise for at least 30 minutes a day. In addition to promoting overall health, exercising can also improve your energy levels and strengthen your body in preparation for labor. Since pregnancy induces so many changes in your body, however, not all forms of exercise are recommended for pregnant women.
Check with Your Doctor
Talk to your doctor before beginning any exercise routine during pregnancy. Some conditions, such as high blood pressure, poorly managed diabetes, placenta previa or a risk of preterm labor, may limit or prohibit your participation in exercise.
Exercises to Avoid
Pregnancy-induced body changes make some activities unsafe during pregnancy. In general, avoid forms of exercise that subject your body to bouncing or jarring motions or require sudden changes of direction; your joints are more mobile during pregnancy and thus are more susceptible to injury. You should also avoid all contact sports and any activities that carry a high risk of falling, such as downhill skiing or snowboarding, gymnastics, horseback riding, water skiing or cycling on rough terrain. After your first trimester, also abstain from exercises that require you to lie flat on your back. If you want to participate in an exercise but are unsure about its safety during pregnancy, talk to your doctor.
Recommended Exercises
Although most thrill-seeking activities are out, there are still plenty of enjoyable exercises you can participate in while pregnant. Walking, swimming, aerobics and cycling on a stationary bike can all get your heart working without putting too much stress on your joints. Pilates, yoga and dancing are other good options. You may also enjoy strength training -- just be sure to focus on toning and avoid lifting heavy weights. Whichever exercise you choose, you shouldn't be working so hard that you're no longer able to carry on a conversation.
Duration
If you're unused to exercising regularly, start out exercising for 5 minutes a day and gradually increase until you're working out for 30 minutes each day. If you already routinely exercised before getting pregnant, you can likely continue with the same frequency, although be sure to check with your doctor for confirmation.
Practicing Caution
Always listen to your body when exercising during pregnancy. Never exercise to the point of exhaustion, and be sure to take frequent breaks and drink plenty of fluids to stay hydrated. Avoid exercising on particularly hot or humid days. Be on the lookout for signs of potential danger, such as dizziness, headache, shortness of breath, contractions, blood or fluid leaking from the vagina or simply a sense that something doesn't feel right.
