Exercise can help counteract the tendency toward decreased fitness during pregnancy, which is mostly the result of becoming increasingly heavier. Exercise during pregnancy can help you feel better physically and mentally as well as reduce backaches, bloating, swelling and constipation. Weight loss should never the goal of exercising during pregnancy, but working out during pregnancy will also help you get back into shape sooner after delivery.
Type of Workout
Consider a workout that features non-weight bearing exercise, such as swimming or riding a stationary bike, or one specifically designed for pregnant women. Low-impact aerobics and walking are other choices. If done in moderation, running, racquet sports and strength training can be safe for women who were engaged in these activities prior to pregnancy. After the first trimester, avoid any exercise that involves lying on your back because the extra weight you are carrying could interfere with blood flow to the uterus. Try dividing your workout into two or three shorter sessions per day rather than one long one. Discuss your proposed workout routine with your health care provider before you get started.
Dress
Wear a comfortable bra that provides good support. Choose loose-fitting comfortable clothes in cotton or another breathable fabric. Get shoes designed for the activity you're doing, and make sure they have ankle and arch support.
Precautions
Pay attention to your body's signals. Take breaks or slow your pace if you need to. Stop your workout before you become breathless or exhausted. If the weather is hot, avoid exercising in the heat of the day. Drink plenty of fluids to stay hydrated and don't workout on an empty stomach. Stop your workout and contact your health care provider if you experience dizziness, chest pain, calf pain or swelling, blood or fluid leaking from the vagina, contractions or decreased fetal movement.
Third Trimester
Plan less intensive workouts as you get closer to your due date. It may be difficult to do many exercises that used to seem easy, especially during the ninth month when you are carrying around an extra 25 to 35 lbs. A water workout or brisk walking may be your best bet at this time.
Exceptions
In some cases, you'll be doing yourself and your baby a favor by not exercising. Your health care provider may advise against exercise if you have heart disease, high blood pressure, diabetes, anemia, placenta previa, pregnancy-induced hypertension or a history of miscarriages or premature labor. Women who have persistent spotting or bleeding in the second or third trimester also need to be cautious.
