When you’re pregnant, exercise is crucial to stay healthy and keep your energy levels up. However, there are a few things you need to keep in mind when working out while pregnant.

In this article, we’ll go over the dos and don’ts of exercising during pregnancy.

Do: Get clearance from your doctor

Before you begin any exercise routine, it’s important to get clearance from your doctor. They will be able to provide you with specific guidance based on your health and individual needs.

This is especially important if you have any existing medical conditions or complications during your pregnancy.

Don’t: Overdo it

While exercise is important during pregnancy, it’s also important not to overdo it. Be sure to listen to your body and stop if you feel any pain or discomfort.

Additionally, try to avoid activities that require a lot of jumping or bouncing, which can put strain on your pelvic floor.

Do: Focus on low-impact exercises

Low-impact exercises are ideal for pregnant women. These activities are gentle on the joints and can help reduce the risk of injury. Some examples of low-impact exercises include yoga, swimming, walking, and cycling.

Don’t: Participate in contact sports

While it’s important to stay active during pregnancy, it’s not recommended to participate in contact sports, such as soccer, basketball, or hockey.

These sports can increase the risk of falling or getting hit, which can be dangerous for both you and your baby.

Do: Stay hydrated

It’s crucial to stay hydrated during pregnancy, especially when you’re exercising. Be sure to drink plenty of water before, during, and after your workout. Dehydration can lead to dizziness, fatigue, and can even be dangerous for your baby.

Don’t: Hold your breath

Avoid holding your breath during any exercises, as this can increase your blood pressure and decrease the oxygen supply to your baby. Instead, focus on taking deep, controlled breaths throughout your workout.

Do: Wear the right clothing

When you’re pregnant, it’s important to wear the right clothing during exercise. Choose loose-fitting, breathable fabrics that will keep you cool and comfortable.

Additionally, be sure to wear a supportive bra that can accommodate your changing body.

Don’t: Push yourself too hard

While it’s important to stay active during pregnancy, it’s also important not to push yourself too hard. Remember, your body is going through a lot of changes, and it’s okay to take it easy.

Listen to your body and be gentle with yourself.

Do: Listen to your body

Your body is the best indicator of what you need during pregnancy. If you feel tired or uncomfortable, take a break. Additionally, be sure to communicate with your healthcare provider if you experience any pain or discomfort during exercise.

Don’t: Lie flat on your back

After the first trimester, it’s not recommended to lie flat on your back for extended periods of time. This can put pressure on a major vein that supplies blood to your baby and can lead to a decrease in blood flow.

Instead, try side-lying or propped-up positions.

Do: Stay consistent

Consistency is key when it comes to exercise during pregnancy. Aim to exercise for at least 30 minutes a day, most days of the week. This can help you maintain a healthy weight, reduce your risk of complications, and keep you feeling energized.