A Guide to Safe Exercise While Pregnant

May 21, 2015

If you’re pregnant and want to exercise, you’ve probably wondered if it’s safe. On top of that, you may have been bombarded with advice from well-meaning family and friends on what you should and shouldn’t do.

TRUEs guid to working out while pregnantWhile it may seem rude, your doctor’s advice is the one that matters above friends or family. Hiring a trainer who specializes in pregnancy can help you exercise safely and motivate you to stay healthy. Before continuing or beginning an exercise regimen when pregnant with or without a trainer, get your doctor’s okay.

That being said, here are some good topics to discuss with your doctor about working out while pregnant.

What to Watch Out For

Exercising while pregnant is usually safe as long as you listen to what your body is telling you. If you begin to feel sick or dizzy, stop what you are doing and rest. Avoid:

  • Holding your breath
  • Exercises where there’s a risk of falling
  • Contact sports
  • Becoming overheated

For women who have certain medical conditions, exercise is not advisable when you have:

  • A weak cervix
  • Asthma
  • Hypertension
  • Heart disease

Safe Exercises for Beginners

If you’re new to exercise, it’s recommended to walk 10-15 minutes a day for three days a week. When you feel ready, gradually increase your time. Don’t push yourself. Just like when starting any routine, begin slowly and gradually work up as you get stronger. If you weren’t particularly active before you were pregnant, good exercises include:

Swimming is one of the best forms of exercise for pregnant women. It not only helps keep you in a healthy weight range, but keeps you from overheating. Swim for about 30 minutes a day every other day. Remember to always swim with someone present.

Contrary to popular belief, lifting weights won’t hurt your baby. If you are new to it, you should start by using light weights in each hand and begin slowly. Shoulder lateral raises are a good place to start.

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