How to Exercise Safely While Pregnant

Moderate exercise and the mom-to-be go together like carrots and ranch dip. You'll have more energy and be less worried about gaining weight, and your body will bounce back more quickly after the baby is born.

Difficulty: Easy

Instructions

Things You'll Need:

• Doctors
• Distilled Water

1. Check with your doctor and get permission to exercise.

2. Understand that if you were quite active before becoming pregnant, it's likely that you can continue what you were doing, with some modifications.

3. Try nonimpact exercises, such as stationary cycling or water aerobics. Walking is also excellent; just be sure to have cushioned shoes.

4. Shoot for three exercise sessions a week, and include rest days.

5. Don't let yourself get too exhausted - the exercise should be refreshing, not draining. Your body is busy enough right now.

6. Drink plenty of water and avoid getting too hot.

7. Wear loose, comfortable clothing.

8. Remember that pregnancy isn't the time to set any personal bests.

9. Note that as you get bigger, your center of gravity changes, so watch your step with anything like step aerobics or jogging.

10. Don't do any exercise while flat on your back once you pass the third month.

11. Look for a mom-to-be exercise class at your hospital or fitness facility.

Tips & Warnings

• Listen to your body. If any exercise feels odd, stop.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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[coachr45]

on 11/15/2009 Dear Anonymous,
What type of pregnancy support belt to you use? How long do you run before the walk break? What is your running pace while pregnance?
thanks so much

[kylee13]

on 11/7/2009 Why not do any exercises on your back after third month?

[poohbunch]

on 7/23/2009 12. Try out the G2 Fit maternity stretch mats. They're actually really cool!

[CCrock]

on 4/3/2008 I wasn't into a steady workout routine when I got pregnant so I didn't want to start one up. But I did really enjoy my pregnancy yoga video by Yoga Journal. It was great and I still use some of the exercises from it to loosen up my back when it gets all tight and achy.

on 11/22/2005 I'm still jogging 30 miles a week while in my sixth month (I'm a competitive athlete). As you get bigger, incorporate 3-4 minute walk breaks into your run to help bring your heart rate down and refresh the supply of oxygen to the fetus, giving you and your baby mini catch-up sessions. Also get fitted for a pregnancy support belt. It helps alleviate some of the pressure off your back while exercising.