Pregnancy and Exercise Safety Tips. Staying fit during pregnancy is an important part of feeling your best. If you are having a low-risk pregnancy, and your doctor approves, you can continue to exercise and derive health benefits even from mild-to-moderate exercise routines. The American College of Obstetricians and Gynecologists recommends following these guidelines to ensure a healthy pregnancy - for you and your baby.
- Stay consistent. Exercise regularly (at least three times a week) - not intermittently. Keep your exercise regimen in the mild-to-moderate range.
- Keep your balance. Falling over when you lose your balance could cause harm to your abdomen.
- Eat a good diet. Be sure you eat an adequate diet that allows you to gain the 25 to 35 pounds that is recommended for women of average weight over the nine months. Most pregnant women require an additional 300 calories a day. If you exercise regularly, you will probably require more. Include plenty of carbohydrates in your diet, as pregnant women use up this fuel source more quickly during exercise than non-pregnant women.
- Drink up! Drinking plenty of water will keep you from becoming dehydrated and prevent overheating.
- Keep cool. For the same reason that you should avoid hot baths, do not become overheated, especially in the first trimester. According to the American College of Obstetricians and Gynecologists, overheating, especially in the first trimester, may be a contributing factor to the development of birth defects. Drinking plenty of fluids before and during exercise can prevent overheating, as can wearing layers of "breathable" clothing.
- Don't overexert yourself. While pregnant, you're providing oxygen for two, so stop exercising when you become fatigued, and don't exercise to the point of exhaustion.
- Avoid activities that require jumping motions or sudden changes in direction because these may strain your joints and injure you.
- Exercising for long periods of time on your back after your first trimester can reduce blood flow to the uterus.
- According to the Mayo Clinic, you'll want to avoid certain sports altogether while you're pregnant. These include activities at high altitudes and those that are associated with a risk of falling or colliding with another participant, such as horseback riding, climbing and snow and water skiing. Also, avoid scuba diving because there's a risk that your oxygen intake could be compromised, and diving can put pressure on your organs and baby.
