Some types of exercise may do you and your baby more
harm than good. The following are considered safe
choices for pregnant women:
• Walking
• Swimming
• Riding a stationary bike
• Participating in a prenatal class that emphasizes
stretching, and low impact aerobics
• On the other hand, the following are not advisable:
Contact sports such as volleyball, football, basketball
• High impact, weight bearing sports such as
running or jogging
• Floor exercises that could leave you vulnerable
to injury such as full sit-ups, double leg raises
and straight-leg raises
Some tips on helping
you get started on a prenatal fitness program:
• Always consult your doctor before you embark
on a regime
• Be aware that your body changes during pregnancy
making you vulnerable to injury
• Start slowly and pay attention to body's signals.
If you are huffing and puffing slow down. Gradually
increase the duration as your body picks up on strength
and endurance.
• Aim to exercise 20-30 minutes at least 3 times
a week (if you are a candidate of morning sickness,
exercise will be the last thing on your mind. Go easy
on yourself and wait to work out when you feel up
to it)
• Drink plenty of fluids to prevent dehydration
and overheating. Limit strenuous exercise to 30 minutes
and skip the hot tub or sauna
• Ensure your workout includes both a warm-up
and a cool-down
• Wear a bra that provides adequate support.
Your breasts are larger and heavier now and the ligaments
that support breast tissue can be permanently damaged
if they become overstretched
• If your feel that exercising on your back
makes you feel light-headed or nauseated, then avoid
this position
• Make sure your workout includes the four most
vital prenatal exercises: squatting, pelvic tilting
or rocking, abdominal curl-ups and pelvic floor exercises
called Kegels
• Remember pregnancy alters your centre of gravity
so it may be easier for you to lose your balance
• Never exercise to the point of exhaustion
• Stop exercising immediately if you experience
vaginal bleeding or uterine contractions, or if your
membranes rupture
• Avoid increasing the intensity, duration,
or frequency of your workouts at any point after week
28. Fetal demands for oxygen and nutrition are at
their peak during the final trimester, so it is advisable
to go easy on the fitness front
Are hot tubs, saunas,
and steam rooms really off the limits during pregnancy?
Anything that raises your body temperature over 102°
F can be dangerous to the developing baby particularly
during the first trimester. It is best to skip the
post-exercise trip to the hot tub or sauna room and
just settle for a relaxing soak in a warm tub (not
hot) instead.
