Pregnancy Exercise - Do’s and Don’ts

Exercise strengthens your cardiovascular system; helps control weight gain; reduces stress and fatigue; relieves backaches and other discomforts; helps prevent constipation; makes for better sleep; and tones your muscles, including those needed to push the baby out. Most doctors agree that exercise is safe during pregnancy as long as you’re free of certain complication, including bleeding, a history of premature labour or an incompetent cervix. Pregnant woman do need to take some precautions, however. Here are some suggestions.

Don’t Overexert Yourself.

During aerobic exercise, work out hard enough to boost your heart rate but not so hard that you’re out of breath for very long. You should be able to carry on a conversation.

Stick with safe Activities

Risky types include outdoor cycling, horseback riding and ice skating, any of which can cause you to fall, particularly as you get bigger. Landing on your abdomen could dislodge the placenta and trigger premature labour. Instead choose activities like walking, jogging, riding a stationary bicycle, swimming, water aerobics, weight lifting and yoga.

Stay off your Back

Exercise that requires you to lie flat on your back can restrict blood flow to the baby.

Work with a qualified trainer.

If you lift weights or start a new activity during pregnancy, find a trainer with special expertise in prenatal exercise.

Don’t Get Overheated.

A too high temperature will trigger your body to direct blood away from your abdomen, and from the baby, as it works to cool down.

Stay Hydrated

Drink plenty of water before, during and after your workout.

Listen To Your Body.

If you feel sore, achy or crampy during exercise, take a break. Your body will tell you when it’s time to slow down.