Before starting any physical activity, talk with your healthcare professional. Not all pregnant women should exercise, especially if they have a risk for preterm birth or suffer serious illness, like heart or lung. Therefore, check with your health care professional before starting an exercise program.
Then decide what type of exercise want to do. Choose those activities you enjoy. You’ll want to try several. For example, walking for 30 minutes is a great way to get aerobic benefits of exercise, and do not need to join a gym or buy special equipment. You can run or dance, if you wish. Swimming is another type of exercise is good for pregnant women. The water supports the weight of the body and provides resistance to help increase your heart rate. You can also take a yoga class or aerobics designed for pregnant women. You will find that performing a variety of activities helps keep you motivated to continue exercising during your pregnancy – and beyond.
Be careful when choosing a sport. Avoid activities that may put you at risk for injuries, such as horseback riding, or downhill skiing. Avoid sports that can hurt your abdomen. Especially after the third month, avoid those exercises where you have to lie on your back because it can reduce blood flow to the uterus and endanger the baby. Never dive may cause serious problems in the baby’s circulatory system.
