Thirty minutes of daily exercise is optimal for a healthy pregnancy, according to the Centers for Disease Control and Prevention, but if you've lived a sedentary lifestyle leading up to your pregnancy, this regimen is easier said than done. Beginning exercise during pregnancy can benefit you and your baby, but check with your OB/GYN first. Once you are cleared as healthy enough to get started, choose a low-impact exercise for your workout.
Exercise Benefits
Exercise is recommended during pregnancy for myriad reasons: It helps you cope with the general aches and pains of pregnancy by keeping your body flexible and strong. It also helps keep your mood elevated and makes it easier for you to return to your pre-pregnancy shape after labor and delivery. If you start exercising during pregnancy, it might become a daily habit that you continue after your pregnancy.
Getting Started
If you really haven't exercised much before, it's best to talk to your OB/GYN about your general health and recommended physical activities. If you're not yet healthy for physical activities, ask your doctor for ways to get your weight and other health issues, such as high blood pressure, under control. In some cases, such as high-risk pregnancies, physical activity is discouraged, so mention your desire to begin exercising at your next prenatal appointment.
Safety Guidelines
Once your OB/GYN gives you the approval to begin exercising, stick with low-impact activities that don't require you to balance or exercise in a warm environment. Regular yoga, especially prenatal yoga, is appropriate, as is walking or water aerobics. Whenever possible, choose a program that is tailored to pregnant women so your condition is taken into consideration when deciding on routines and intensity. Avoid high-impact exercise, such as cycling, running or hot yoga.
Warning Signs
Your body will be the first to tell you when something is wrong while exercising. Be attentive and stop exercising when you feel certain signs of danger. These include contractions, cramps, vaginal bleeding, fluid loss, nausea, dizziness, fainting and blurred vision. If you experience a warning sign, stop exercising and contact your OB/GYN's office for further instructions. In some cases, the warning signs subside as you reduce your exercise intensity; in others, the signs indicate a serious problem that requires medical attention.
