Exercise in Pregnancy - Dos and Donts

Just because mom is pregnant with a baby does not mean she has to stop her normal exercise routine. As a matter of fact, mothers who are active before, during and after pregnancy often have an easier pregnancy, delivery and recovery. The key to maintaining your exercise routine during your pregnancy is to understand the limits of the pregnant body and the safety concerns that come along with carrying a child.

Exercise Dos
Women who are pregnant can stay active up until the day of birth. The only thing to remember is to follow a few simple rules when planning your pregnancy exercise routine.

• Ask first. Always ask your obstetrician about your exercise plans before undertaking any pregnancy fitness.
• Keep safe. It is important to stay away from activities that could cause harm to mother and / or baby.
• Adjust intensity. When you are pregnant you will need to listen to your body closely. Your previous level of intensity may not keep your baby safe during the pregnancy. This is especially important during the last months of the pregnancy.
• Muscles are important. You will benefit greatly from keeping your muscles strong and limber. While you do not want to be lifting very heavy weights, calisthenics are perfect for building muscles over the entire body. After every workout and on off days, make sure to stretch the muscles well.
• Stay aware. If while you are exercising the movements do not feel “right” listen to your body and change the exercise. Each pregnancy is different and the body will tell you what is right and what is not right.

Exercise Don’ts
Just as there are things you can do with your pregnancy fitness routine, there are also things that are not acceptable while carrying a child.

• Change your workout clothing. It is important not to wear any clothing that is restrictive. This is especially important during the later months of pregnancy.
• New sports. It is important not to try any new, extremely active sports or activities during any part of pregnancy. These new activities can lead to injury in moms and the increased possibility of fetal harm.
• Keep breathing. At times during fitness routines you may feel as though you need to hold your breath. If you are not breathing, baby is not breathing. Proper breathing keeps the blood oxygenated properly.
• Keep the belly out of it. Doing exercise during pregnancy that could cause trauma to the tummy are not approved for pregnant moms. Leave the medicine ball toss at the gym.

It is important before pregnancy, during pregnancy and after pregnancy to stay active. The more active the body is during pregnancy, the more mom will be able to enjoy the changes in the body. Exercise can relieve lower back pain, swelling and stiffness associated with pregnancy. It is important, however, to discuss all routines with the doctor in charge of your care during the pregnancy.