1. Exercising During Pregnancy is Highly Recommended
Exercising during pregnancy gives you greater energy, at time when you're probably feeling tired and achy. It also prevents or relieves backache and prevents constipation. It can keep your pregnancy weight gain in an appropriate bracket (around 30 pounds, depending on your age, pre-pregnancy weight and the number of babies you're carrying). Exercise prepares your body for childbirth and get your pre-pregnancy figure back faster. However, you'll need to stop exercising and consult with your care provider if you notice any vaginal bleeding, pre-term contractions, are at risk for pre-term labor or have high blood pressure.
2. Exercises That are Good for Pregnancy
Low impact cardio exercises are great for pregnancy. These include walking, swimming, biking, dancing, prenatal yoga and prenatal Pilates. Prenatal yoga is especially good since it combines strength exercises with breathing and meditations you can employ during childbirth. Stretch before attempting any cardio exercises and gradually increase the intensity and time you spend exercising.
3. Exercises not Recommended for Pregnancy
Most experts agree that pregnant women should avoid exercises that involve bouncing or jarring activities. Pregnant women also should watch out for activities that involve balancing, since their center of gravity changes so radically during pregnancy. Women should also avoid activities that may cause abdominal injuries. Activities to avoid include skiing, water skiing, horseback riding, contact sports (basketball, soccer) and scuba diving.
4. Safety Tips for Exercising During Pregnancy
Listen to your body. As your body changes, your exercises must change. You'll become more tired, and you'll have less ability to take deep breaths as you baby grows. Stop exercising if you become dizzy, feel pain, experience heart palpitations, can't breath or can't talk during the exercises. Drink enough water to prevent dehydration and don't allow your body to become overheated. If your body temperature rises above 102.6 degrees F, it may put your pregnancy at risk. Stop exercising and consult your care provider if you experience pre-term contractions or notice vaginal bleeding.
5. If You Didn't Exercise Before Getting Pregnant
Talk to your care provider. Now is not the time to start running 5 miles every day without warming up to it. You and your doctor can devise a low-impact exercise regime that helps you get in shape, but doesn't put your pregnancy at risk.
