What are safe exercises during pregnancy?

If you’re healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Regular physical activity does not increase your risk for a miscarriage, early delivery, or low birth weight. Have a discussion with your physician early on in your prenatal visits. Once you get the okay to proceed, go on to discuss which activities are safe for you.

Exercise improves your general fitness. It can reduce back pain and can also improve constipation during pregnancy. It can promote healthy weight gain and help you lose the baby weight after delivery. Exercise may also decrease your risk for gestational diabetes, preeclampsia, and C-section. We recommend 30 minutes of aerobic exercise most days out of the week, or five days a week. If you were very physically active prior to pregnancy, in most cases, you can continue your level of activity, just have a discussion with your physician to determine if it is safe for you to proceed.

Keep in mind that pregnancy hormones can relax your joints, so if you’re doing high-impact activities, you may be increasing your risk for injury. Also, remember that as your center of gravity changes and your blood volumes increase, this can make you more unstable on your feet and increase your risk for falling. Pregnancy increases your body’s oxygen demands, which can make strenuous activity more difficult as well. In general, listen to your body.

Be sure to drink plenty of water and avoid dehydration.

Wear a properly fitted sports bra or consider a belly band for extra support. Avoid becoming overheated. Avoid standing still or lying flat on your back for prolonged periods of time.

Safe exercises include:
  • walking
  • swimming or other water activities
  • stationary bicycling
  • modified yoga or Pilates.

If you are an experienced athlete, in most cases, you can continue doing your level of activity. Just have a discussion with your physician to make sure it is safe to proceed.


Exercises to avoid include:
  • contact sports
  • anything that increases your risk for falling
  • skydiving
  • scuba diving
  • hot yoga
  • high altitude activities.

When should you stop exercising?

If you have bleeding, leakage of fluid, or regular contractions. If you feel dizzy or faint, if you feel short of breath prior to exercising, if you experience chest pain, headaches, muscle weakness, calf pain, or swelling; all of these things are warning signs to listen to your body and take a break.

Why should you keep exercising?

After baby is born, it can improve your mood, help you lose the baby weight, and decrease your risk for blood clots.

That’s it for today, guys. As always, I appreciate you. Take care and stay healthy, friends. If you enjoyed this video, hit the like button and follow us @docwoodus is for all the latest updates.


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