Exercise can help promote a healthy pregnancy and an easier time getting back in pre-pregnancy shape after you've had your baby. You'll find that most exercise programs, especially those that you participated in before you became pregnant, are generally safe for pregnancy. Still, talking about pregnancy exercise precautions with your OB/GYN allows you to discuss various types of exercise and how they may affect you, your pregnancy and your baby.
Contact Sports and Impact Level
From the very start of your pregnancy you should avoid high contact sports, such as soccer and football. Sustaining hits from other players could do damage to your belly. When it comes to the intensity of your workout, it's best to choose low impact exercise that doesn't raise your internal temperature, cause you to feel out of breath or exercise too hard. Instead, choose safe but effective exercise methods, such as yoga, water aerobics and walking, which can help you stay in shape without putting your baby in danger.
Overheating and Hydration
When you're pregnant, you should avoid raising your internal temperature over 102 degrees Fahrenheit. Overheating your body can lead to neural tube defects and dehydration for your developing baby. It's the same reason you're cautioned to avoid hot tubs and saunas while pregnant. During the hot summer months, exercise indoors with air conditioning. While you exercise, ensure that you hydrate your body by drinking water before, during and after exercise.
Balance and Back Exercises
Types of exercise that require a high degree of balance should be avoided, especially as your pregnancy progresses. As your baby grows, your body begins to release a hormone known as relaxin. Relaxin loosens your joints in preparation for labor and can make you extremely clumsy. Riding bikes and attempting difficult yoga positions may be dangerous, as they can lead to falls. Instead, try prenatal yoga, which is more mindful of your changing body. When exercising, avoid lying on your back, which reduces blood flow to your baby.
Talking to Your Doctor
When you're in doubt as to whether a type of exercise is appropriate or not, talk to your OB/GYN. Depending on your individual pregnancy and the conditions you face, exercise may not be allowed at all, particularly if you're at risk for preterm labor. Some types of exercise can actually stimulate the uterus, which can be dangerous if you're pregnant with multiples or have a history of preterm labor. Your OB/GYN will offer a more personalized idea of the types of exercise that are safe for you and various precautions you should take while staying fit.
