How to Know the Risks of Exercising While Pregnant

For most women, exercising while pregnant is safe when done at low to moderate intensity. However, any exercise regimen carries risks you should be aware of before you start. Then you can take steps to maximize your safety.

Instructions

1. Stop working out when you feel tired. Overexertion while exercising can draw too much blood flow from the uterus and cause problems for the fetus. Periodically checking that your heart rate is within acceptable limits will tell you it's time to slow down.

2. Avoid lying in the supine position when exercising to prevent blood flow restriction. The restricted blood flow can cause dizziness and nausea. This is usually only a problem after the first trimester.

3. Inhale and exhale while you're exercising. Holding your breath during physical exertion while pregnant can cause blood pressure and intra-abdominal pressure to rise. Inhale deeply when you exercise.

4. Stop exercising if you become overheated. Dress in light clothing and work out in an air-conditioned room or one with the thermostat set at a moderate temperature. Overheating can endanger the fetus.

5. Drink lots of fluids before, during and after exercising to prevent dehydration. Pregnant women are at a higher risk of dehydration from exercise because they urinate frequently.

6. Eat complex carbohydrates and protein before exercising to prevent hypoglycemia. This is a common complication of prenatal exercise because pregnant women use carbohydrates quickly.

7. Avoid activities in which falling is a possibility, such as skiing and horseback riding. Serious falls on your stomach while pregnant can injure the fetus and cause pre-term labor.

8. Avoid high-impact moves that can stress your joints. Pregnancy already loosens a woman's joints, and jarring moves can easily injure.

9. Don't participate in contact sports where your stomach can be hit, elbowed or pushed.

Tips & Warnings

• While there are a number of risks associated with prenatal exercising, the benefits usually outweigh the risks.

• Always let your body tell you when enough is enough. Rest when you feel fatigued. Don't push yourself.

• While pregnant, Avoid exercising at high altitudes where the air is thinner. You can become exhausted more easily, and the reduced oxygen could impact the fetus. If you must exercise at a high altitude, lower the intensity of your workout.