Mothers-to-be are often eager to get their bodies in shape for a healthy delivery, but you should avoid over-exertion. The amount you should exercise depends on whether or not you follow an exercise regimen normally. If you exercise regularly, you can continue to some extent during your pregnancy, although you might need to reduce your level of activity. Exercising regularly during pregnancy can ease the process of labor when your time comes. Discuss pregnancy exercise plans with your doctor.
Beginners
If you haven't exercised much before, make sure you don't overdo it and begin slowly. Don't push yourself to exhaustion or the point where you can't talk comfortably for lack of breath, and don't begin a rigorous program if it's new to your routine. Work mild- to moderate-intensity exercise into your routine, exercising 15 to 20 minutes a day for three days a week, with rest days between. Practice both resistance and aerobic exercises.
Weight Training
Weight training to improve your tone is appropriate exercise when newly pregnant. Strengthen your upper body and abdomen, but don't lift weights above head-level and make sure you don't strain your lower back. Change positions often when weightlifting to avoid fainting caused by lack of blood flow, fitness expert Stew Smith recommends for Military.com. Exercise with small hand weights when you feel too tired or nauseated for other activities.
Aerobic Exercise
Walking is perhaps the best exercise you can undertake when newly pregnant, particularly if you did not exercise previously. Other appropriate exercises include low-impact aerobic classes and swimming. Jogging is beneficial in moderation if it's already part of your routine. If you choose to bike, use a stationary bike to decrease the risk of falling.
Tips
Wear comfortable, supportive footwear and rest frequently. Drink plenty of liquids and don't exercise when it's too hot out. Run or cycle on stable terrain to avoid spraining an ankle, as pregnancy may make you more prone to sprains. Relax and stretch your body both before and after exercise. Review your exercise program with your doctor before jumping into anything new. Avoid sports that place you at risk for falls, such as biking or horseback riding.
