|

Exercising Safely While Pregnant:The Do's and Don'ts

In This Article:

Eating for exercise and do's and don'ts

Pregnant woman drinking water

Stay well hydrated by drinking plenty of water before, during, and after your workout.

A nutritious, balanced diet is vital in pregnancy. If you're exercising too, eating well to keep energy levels balanced is doubly important. Eat regular, nutritious meals, ensuring that your calories come from wholesome, fresh foods, and avoid high-calorie sugary snacks.

Do's and don'ts

Exercise is safe in pregnancy as long as you follow the simple guidelines listed below. As your pregnancy progresses, you will probably need to adapt and moderate your exercise program.

Do:

  • Warm up and cool down properly.
  • Drink enough water before, during, and after exercising.
  • Wear comfortable clothes that don't restrict your rib cage.
  • Exercise regularly and consistently.
  • Adjust your expectations; pregnancy is not a time to go for personal bests.
  • Build your strength, but do this gradually. Focus on your back, shoulders, chest, and lower body.
  • Practice Kegel exercises (see Start squeezing!) daily to maintain the pelvic floor tone.
  • Breathe properly while exercising, especially when lifting weights.
  • Protect your back when getting up from a lying position: roll onto your left side and sit up using your legs.
  • Avoid exercises that feel awkward or uncomfortable.
  • Focus on posture and alignment.
  • Stop immediately and seek advice if you feel severe localized pain, vaginal bleeding, or general unwellness.
  • Eat frequent small meals and snacks to maintain energy and avoid having your blood sugar levels fall.

Don't:

  • Exercise in a hot or humid environment.
  • Do jerky or bouncy moves or twist or rotate your abdomen.
  • Lift weights that are too heavy.
  • Do sports where you risk falling, such as skiing or horseback riding.
  • Overstretch: the pregnancy hormone relaxin can make you feel more supple than you are.
  • Exercise to exhaustion. If you're tired, decrease the intensity or duration. Get an hour's rest for each hour of exercise.


 Previous   1   2   Next 

excerpted from:

Excerpted from Pregnancy Day by Day.
Copyright © 2009 Dorling Kindersley Limited.
Buy this book now!

Pregnancy Day by Day

Tell us your due date to receive our daily newsletter and find out what is happening in this day of your pregnancy!

Already a member? Log-in here

Name of the Day

highlights

Vote Now for the Children's & Teen Choice Book Awards
Voting is open now through May 3 for the Children's and Teen Choice Book Awards — the only national book awards program where the winning author, illustrator, and books of the year are selected by young readers. Encourage your child to vote for his favorites today!

Find Today's Newest & Best Children's Books!
Looking for newly released books for your child? Try our new Book Finder tool to search for new books by age, type, and theme, and create reading lists for kids!

8 Products to Help Your Family Go Plastic-Free
How can you minimize your family's exposure to harmful chemicals and lessen your impact on the environment? Try swapping out some of your everyday plastic products with these non-plastic alternatives.

Registered for Kindergarten — Now What?
Wondering what to do now that you've signed your child up for kindergarten? Try our award-winning Kindergarten Readiness app! This easy-to-use checklist comes with games and activities to help your child build essential skills for kindergarten. Download the Kindergarten Readiness app today!

stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Facebook icon Follow Us on Pinterest

© 2000-2015 Pearson Education, Inc. All Rights Reserved.