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Soon to be moms can never be too careful. Make sure you follow these very important guidelines on the dos and don'ts of exercising while pregnant.

Exercising while pregnant is generally a really good idea, and most women continue to exercise after they find out they are pregnant. Being active while pregnant keeps you and your baby healthy, reducing health risks, and making it easier to return to your pre-pregnancy weight. If you're not sure about how much exercise you should do, or if you have a unique condition, it is always best to talk to your physician first.


Studies have shown that exercise reduces risk factors, including complications during labor, and makes the recovery after giving birth quicker. Regular exercise during pregnancy has also been linked to shorter and easier labor and births, and reduced likelihood of a surgical birth.

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

  • Serious muscle or joint problems

  • A heart condition or heart problems

  • Have high blood pressure

  • Are very overweight or underweight

  • A history of miscarriages

  • A history of incompetent cervix

  • A history of premature labor

  • Show signs of persistent bleeding

  • Have placental problems, including previa

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. 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.

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 3rd month won't nearly be the same as in your 6th and 7th months. Be aware that changes are in your future, and playing your favorite sport won't be an option.

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