Exercising during pregnancy is beneficial to your health and can help prepare your body for an easier labor. Women who exercise prior to their pregnancies typically can do similar exercises with some modifications. Regardless of your exercise level, you should always consult with a doctor about any exercise regimen when you are expecting a child.
Aerobic Activity
During pregnancy, your body produces the hormone relaxin to prepare your body for childbirth by relaxing all your joints. The relaxation of your joints, however, also increases your risk of sprains and other injuries. Avoid exercises that involve bouncing, quick direction changes or a risk of falling. Aerobics classes might have quick directional changes or bouncy activities, so ask the instructor for exercise modifications. Some activities to avoid are jumping jacks, jumping rope and anything involving a trampoline. Don't do shuttle runs or similar drill type exercises. Among the types of exercise that increase your risk of fall-related injuries are cycling, horseback riding and jogging on rough terrain.
Strength Training
Strength training will help build your muscles during pregnancy and should be completed at least twice a week for all major muscle groups. To tone, not bulk up, your muscles, use lighter weights with more repetitions. Avoid lifting weights above your head, since this can strain your lower back muscles. Do not perform exercises that involve lying flat on your back after the first trimester, because the added weight from your uterus places pressure on the vena cava and slows the blood flow to your brain and uterus. Place a pillow under your right hip to avoid compression of this vein, recommends BabyCenter.com.
Contact Sports
Never participate in contact sports at any stage of your pregnancy. These types of sports increase your risk of falling, abdominal injuries and overheating. Contact sports include, but are not limited to, soccer, basketball, boxing and football. Even with appropriate protective gear, you're still at risk during pregnancy.
Considerations
"Listen" to your body while exercising. If your body temperature rises above 102.6 degrees, there is a possible risk of birth defects for your baby. This is especially true during the first trimester when the child's organs are still developing. Avoid exercising outdoors during hot days and always stay hydrated. Stop exercising if you become nauseous, dizzy, out of breath, tired, experience heart palpitations or have pain around your hips, back or vaginal region. If these symptoms do not disappear after resting, call your doctor. Seek immediate medical attention if you experience vaginal bleeding, contractions less than 4 minutes apart or if your water breaks.
