Exercising during your pregnancy is safe and recommended by the American Congress of Obstetricians and Gynecologists. There are many types of safe exercises you can do while pregnant, including aerobic, strength training and stretching exercises. The exercises you choose to do while pregnant should include those you enjoy to increase your chances of sticking with your workout plan.
Considerations
Always follow your doctor's instructions and counsel before exercising during your pregnancy. During your workout, if you feel cramping, excessive nausea, lightheadedness, extreme headaches or experience vaginal bleeding, stop exercising and contact your health care provider immediately. Avoid exercising in heat, and drink plenty of water to avoid overheating and dehydration. Types of sports and exercise that should be avoided during your pregnancy include skiing, horseback riding and contact sports, such as ice hockey, soccer and basketball.
Aerobic Exercise
During your pregnancy, MayoClinic.com recommends aerobic exercise for 30 minutes on four or more days each week. Always start your aerobic exercise workout with a 5- to 10-minute warmup. After your warmup, participate in the type of aerobic exercise you choose. Popular types of aerobic exercise during a pregnancy include walking, swimming and stationery cycling. These types of exercise have a lower impact on your joints than others. You can also run or jog while pregnant as part of your aerobic workout -- again, only if cleared to do so by your health care provider.
Strength Training
Strength training exercises should also be included in your pregnancy workout plan. Do not exercise with dumbbells or other free weights to prevent the risk of having a weight slip from your grip and hit your abdomen. Use resistance bands instead. Your strength training workout should include exercises for your chest, back, legs and shoulders and should be done at least two times each week. Focus on doing more repetitions with lighter weight to avoid overloading your joints. After your first trimester, avoid exercises that require you to lie flat on your back.
Stretching
In addition to aerobic exercise and strength training, add stretching exercises to your pregnancy workout routine. Stretching can be done during your warmup or cool-down period. It prevents muscle tightness, promotes flexibility and can help your body feel less tight. As with strength training, include stretches that work your major muscle groups. Breathe deeply and regularly as you stretch to promote feelings of relaxation.
References
- American Congress of Obstetricians and Gynecologists; Exercise During Pregnancy; 2003
- American College of Sports Medicine; Exercise During Pregnancy: Safe and Beneficial; 2008
- American Pregnancy Association; Top Recommended Exercises; 2008
- MayoClinic.com; Pregnancy and Exercise: Baby, Let's Move!; 2010
- BabyCenter; Is it Safe to Lift Weights During Pregnancy?; Tracey Mallett
- BabyCenter; Great Pregnancy Exercise: Stretching; 2006
