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Step 1
Even if you didn’t exercise before you were pregnant, it’s not too late to start. Walking and swimming are usually safe activities to begin while pregnant.
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Step 2
If you were active before, you should be able to continue your activities at a modified level. You will need to cut back on intensity and duration. Thirty to sixty minutes of daily exercise is appropriate at a level where you can comfortably carry on a conversation. Vary the intensity so you have easier days in between harder workouts. For example, a week of exercise might look like this: Jogging/Yoga/Swimming/Walking/Jogging/Yoga/Swimming.
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Step 3
Doctors typically recommend monitoring your heart rate so that it doesn’t exceed 140 beats per minute. If you were very fit before pregnancy, however, this number may be too low for you. Consult your specific limitations with your doctor or midwife.
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Step 4
Avoid activities with a risk of falling, such as cycling or skiing. Also avoid contact sports such as softball or basketball. Skip any exercise that requires a lot of twisting at the waist or lying flat on your back.
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Step 5
If the weather is hot or humid, take your activity indoors with air conditioning.
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Step 6
Drink water before, during and after exercise. Because pregnancy makes you thirstier than normal, it’s best to keep water handy no matter how hard you are working out.
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Step 7
To minimize heartburn and indigestion, finish eating at least one hour before beginning exercise.
Comments
coriannlentz said
on 11/6/2009 Great advice and well written.
taskeinc said
on 9/10/2008 good tips for the ladies, my ex-wife exercised during both pregnancies and was able to quickly get her shape back after both kids ...