How to Follow the Rules of Safe Pregnancy Exercise
Exercising during pregnancy provides many benefits, including improved sleep, an increase in energy, better muscle tone, improved ability to cope with labor and delivery, and an overall feeling of well being, according to the University of Maryland Medical Center. In the past, many expectant moms, as well as their doctors, were uncomfortable with the idea of exercising while pregnant. It is now known that exercise does not increase the risk of miscarriage in otherwise healthy women, says Gowri Reddy Rocco, M.D., for the University of California Riverside; rather, regular exercise provides many health benefits.
Instructions
Know the rules. Spend plenty of time slowly warming up and gradually cooling down when you exercise. Wear comfortable and supportive clothes. Now is not the time to take up a new sport that may put you at risk of falling or trauma, such as skiing, horseback riding or intense games of tennis or raquetball. If you regularly performed these activities before your pregnancy, your doctor may okay you continuing them as long as you are comfortable. Avoid getting overheated, and exercise in the early morning or late in the evening during hot, humid weather. Do not perform any exercises that require you to lie on your back past the 20th week of pregnancy, as the weight of your uterus can impair circulation while you're in this position. Select safe activities if you are new to exercise, such as walking, swimming or riding a stationary bike, which are all safe, low-impact activities. Aim for 30 minutes of moderate activity each day to enjoy the health benefits of exercising while pregnant, according to Go Ask Alice!, a health service produced and funded by Columbia University. If you already exercise, keep performing your regular workout as long as you find it comfortable and not overly tiring. Maintain a positive outlook. This is not the time to try to lose weight, build endurance or otherwise set records. Listen to your body, and don't get discouraged if you are tired or just don't feel up to exercising some days. Keep track of what you eat and drink. You need to make up for the calories you burn while exercising, so eat around 300 extra calories daily. It is important to stay hydrated as well. Drink water before, during and after exercise to make up for fluid loss through sweat. It doesn't take much food to add up to 300 calories; an added serving of dairy and handful of nuts will easily meet both your nutritional and caloric needs.
