When you’re pregnant, it’s important to stay active to maintain your fitness level and to ensure a healthy pregnancy. However, not all exercises are safe during pregnancy.

There are some things you should and shouldn’t do when it comes to staying active during pregnancy. Here are some dos and don’ts to keep in mind.

Do

1. Consult With Your Doctor

If you intend to stay active during pregnancy, it’s essential to consult with your doctor first. Not every pregnancy is the same, and your doctor may have specific exercise recommendations based on your health and the baby’s wellbeing.

They will give you the green light on what’s safe and what’s not for your situation.

2. Stick To Low-Impact Exercise

During pregnancy, your body is going through many physical changes, such as the loosening of ligaments in your pelvis to accommodate your growing baby.

It’s crucial to avoid high-impact activities like running, jumping, or complex movements that can cause injury to you or your baby. So, instead, opt for low-impact activities like walking or swimming.

3. Take Frequent Breaks

It’s easy to overdo it while exercising when pregnant. You need to give yourself more rest and breaks than you would typically do.

Listen to your body and pay attention to signs such as breathlessness, fatigue, or dizziness and take a break if necessary. Also, be sure to stay hydrated and don’t let yourself get overheated.

4. Strengthen Your Pelvic Floor

Day-to-day activities and pregnancy itself can strain your pelvic floor muscles. Weak pelvic floor muscles can cause bladder or bowel problems, or even incontinence.

Strengthening the pelvic floor muscles through Kegel exercises can help with a smoother pregnancy, easier labor, and quicker recovery post-delivery. Speak to your doctor about the right exercises and how to identify the correct muscles to work on.

5. Take A Prenatal Exercise Class

If you’re unsure where to begin with pregnancy workouts, consider taking a prenatal exercise class. These classes are designed specifically for pregnant women, safe and can provide modifications as your pregnancy progresses.

Also, working out with other pregnant women can be beneficial for support and camaraderie.

Don’ts

1. Avoid Contact Sports

Activities like kickboxing, soccer, and basketball can put you at a higher risk of injury, which can be dangerous for you and the baby. Avoid any sports where portions or your abdomen may get hit, such as martial arts or volleyball.

Instead, choose activities like yoga, stationary cycling, or swimming that are gentle but still challenging.

2. Never Work Your Abdomen Directly

In pregnancy, your abdomen muscles are stretching to accommodate your growing baby.

Working your abdomen muscles directly such as crunches, planks, or twisting exercises can put unnecessary strain on these muscles, which can result in diastasis recti—separation of the abdomen muscles. Instead, opt for exercises that work the entire body and help with core stability like squats, lunges, and side leg lift exercises.

3. Do Not Hold Your Breath

When doing any workout or exercise, make sure to breathe. Never hold your breath, especially when lifting weights or during strength training.

Holding your breath can reduce the blood flow to your uterus and increase your blood pressure, which can be harmful to you and your baby. Make sure to breathe deeply and exhale slowly during every exercise.

4. Avoid Exercising In Hot And Humid Climates

Pregnancy can cause your body temperature to rise, which can, in turn, put extra stress on your baby. Avoid exercising in hot and humid temperatures as it can cause dehydration and even heat exhaustion.

Make sure to drink plenty of fluids and exercise in cool, well-ventilated areas.

5. Do Not Overdo It

While staying active during pregnancy is essential, it’s important not to overdo it. Do not exhaust yourself when exercising, as this can lead to stress and fatigue, which can be harmful to you and your baby.

Speak to a doctor or prenatal instructor if you’re unsure about how to exercise safely without tiring yourself out. Keep it light, and always listen to your body.

Conclusion

Staying active during pregnancy can provide many benefits to both you and the baby. However, it’s crucial to follow the dos and don’ts mentioned above to ensure a healthy pregnancy without putting yourself or the baby at risk.

Always remember to consult with your doctor before starting any exercise, and listen to your body to stay safe and healthy.