Exercise recommendations for pregnant women
If you followed a regular
exercise program before pregnancy, you will be able to maintain that program to
some extent throughout your pregnancy. Exercise does not increase the risk of
miscarriage in normal, low-risk pregnancies. It's important to discuss these
pregnancy exercise recommendations with your doctor and work out the right
regimen for you.
If you have just started an
exercise program to improve your health during pregnancy, you should start very
slowly and be careful not to overdo it.
- Listen to your body. Your body will naturally give you signals that it's time to cut back on your exercise.
- Never exercise to the point of exhaustion or shortness of breath. This is a sign that your baby and your body can't get the oxygen they need.
- Wear comfortable exercise shoes that provide good ankle and arch support.
- Take frequent breaks and drink plenty of fluids during your workout.
- Avoid exercising in very hot weather.
- Avoid rocky or unstable terrain when running or cycling. During pregnancy, your joints become more relaxed, which can lead to ankle sprains and other injuries.
- Contact sports should be avoided during pregnancy.
- Strength training should be aimed at improving tone, especially the upper body and abdominal area. Avoid lifting weights over your head and using weights that strain your lower back muscles.
- During the second and third trimesters, avoid exercises that involve lying on your back, as this reduces blood flow to the uterus.
- Include relaxation and stretching before and after your exercise program.
- Eat a healthy diet that includes plenty of fruits, vegetables, and complex carbohydrates.