Exercise Precautions

If you have been exercising before you became pregnant, then you should be able to continue that exercise to some degree. If you haven’t exercised before, start out slowly and increase the amount and type of exercise you do over the next few months. It is better to exercise on a regular basis (several times a week), then to work out only once in a while. Here is a list of exercise cautions for your pregnancy:

Stretch yourself

Ease your muscles and joints into exercising by stretching before you get started. It’s also a great way to end your exercise program.

Keep your balance

Don’t do any type of exercise that might cause a serious fall or an abdominal injury, especially during the last three months of your pregnancy. Avoid rocky terrains or steep paths. Wear supportive, sturdy footwear that supports your ankles and arches.

Don’t do too much

Practice moderation in your exercise program. Take frequent breaks to stretch and relax. If you start to feel fatigued or exhausted, it’s time to stop.

Get off your back

After the first three months of your pregnancy, it is recommended that you do not exercise while lying flat on your back. This decreases the flow of blood to your uterus and your brain.

Breathe easily

Aerobic exercise, such as running or jogging, causes you to use more oxygen. Since your lungs may be a little constricted by your growing abdomen, it may be necessary to switch to an exercise that allows you to breathe more easily, such as cycling, swimming, yoga, or weight lifting.

Don’t strain yourself

Working out with weights is a great way to tone your muscles while you’re pregnant, but remember not to overdo it. Avoid any weight lifting that will strain your lower back, and don’t lift any weights over your head.

Stay cool

Wear loose clothing, drink plenty of water and work out in an environment where you won’t get overheated. In warm weather, exercise during the coolest part of the day.

Eat a little more

If you are exercising several times a week and burning extra calories, ask your doctor if you need to increase the amount you are eating.