Exercise During Pregnancy: Dos And Don'ts

Exercising while you are pregnant is generally a really good idea, and most women continue to exercise after they find out they are pregnant. Being active while you're pregnant keeps you and your baby healthy, reducing the risk of health complications, and making it easier to return to your pre-pregnancy weight and fitness levels after you give birth.

If you're not sure about how much exercise you should do, or if you have a unique medical condition, it is always best to talk to your physician before you continue working out. If you didn't exercise before you got pregnant, it is also wise to run the idea of starting a new workout routine by your doctor before you get started.

Studies have shown that exercise during pregnancy reduces risks related to this period in life, including complications during labor, and makes the recovery after giving birth quicker and smoother. Regular exercise during pregnancy has also been linked to shorter and easier labor and births, and reduced likelihood of a surgical birth (c-section).

If you have, or are at risk of any of the following health conditions, it is very important that you talk to you doctor to find out if it is safe for you to exercise during your pregnancy, and if so what exercises are best for you:

• Serious muscle or joint problems

• A heart condition or heart problems

• High blood pressure (whether you already had it before you got pregnant or it is new during your pregnancy)

• Serious overweight (obesity) or underweight

• A history of miscarriages

• A history of incompetent cervix

• A history of premature labor

• Signs of persistent bleeding

• Have placental problems, including placenta previa

Assessing your current fitness level

If you've been given the go ahead by a doctor, you can decide what type of exercise you would like to participate in during your pregnancy. Start by determining your current fitness level. If you have always been active, even before the pregnancy, you can likely continue with the same activity. You'll find that you won't be able to maintain the same intensity as you did before pregnancy, and that with your body's changes, you are incapable of keeping up with the exact same program. Be prepared to be flexible and adaptable to accommodations. (Exceptions would include sports such as kayaking or white water rafting, which can be more dangerous.)

If you have never been active before but are considering starting, that is perfectly acceptable. Just be sure to engage in moderate to light activities. This includes walking, prenatal yoga, swimming, light weight training and other aerobic activities.

Planning your exercise

• Start with your plan. The most important thing is to maintain regular habits. Plan your days and weeks ahead so that you come up with a plan which you can actually follow. Be aware of seasonal changes, and be open to trying new activities if something you planned for does not come to be.

• Get your outfits in order!

• Keep your body's changes in mind. What you can do in your 3^rd month won't nearly be the same as in your 6^th and 7^th months. Be aware that changes are in your future, and playing your favorite sport won't be an option.