What exercises are safe during pregnancy?

Should you exercise when you are pregnant? The answer is certainly a resounding yes. But, do be careful and consult with your doctor or gynecologist before starting with them.

What exercises should I do when I am pregnant?

The first thing that you must consider is whether you were already exercising before becoming pregnant. If the answer to this question is yes, then you possibly should be able to continue with your earlier working, but with a few moderations. If you do abdominal crunches regularly, stop doing them after your first trimester. In the same way, avoid doing exercises that require you to lie on your back, during the 2nd and 3rd trimester since it restricts blood circulation, and even tends to strain your back.

Can I swim?

Swimming is perhaps one of the best exercises, and if you have access to a swimming pool, then this is something you should definitely consider. Swimming strengthens almost all muscles without putting any undue strain on the body. You need to focus on strengthening your back muscles during your pregnancy, and swimming can help you do this.

Are weights safe?

You need to be particularly careful when doing weights during pregnancy. If you haven't done weights before, your pregnancy is certainly not a good time to start weights - at least, not suddenly. You could start weights gradually, under the guidance of an expert. You must know that not every gym instructor is an expert, and some may give you wrong advice. If you have an instructor who is very good, has received appropriate training, is certified, and most importantly has worked with pregnant women before, then you may be in safe hands.

How helpful is walking?

In addition to swimming, walking as well as spot cycling are the safest exercises that you can opt for. If you haven't exercised before, start by walking thrice a week for around half an hour. Slowly increase the speed, and then, the timing. After you have been walking regularly for say a month you could consider starting with cycling.

Don't walk for too long. Incase you feel dizzy or light-headed, stop immediately, and if you suddenly start bleeding or spotting, contact your doctor immediately. Your heart beat must not increase very much, and the body temperature must not cross 102 degrees F, as this may create problems for the developing fetus. Try to exercise in the evenings or early morning, when it is the coolest. Exercise in cool climes as much as possible, and wear cool cottons. Avoid exercising outdoors when it is very hot. On hot days, swimming is possibly your best bet.

What should I avoid?

Saunas and steam baths also tend to increase your body temperature, and are a strict no-no.

Avoid all exercises that involve leaping, jumping, or a sudden change of direction. Racquet sports like squash or tennis are also not a very good idea. In the same manner, badminton does not need as much force, but you are required to run around a lot. If you have already been playing these sports, it may be safe for you to continue with them during the initial stages of pregnancy. Do remember to speak to your doctor first. What about Kegel exercises?

If you haven't by now started doing them, now is the time to start. Doing Kegel exercises on a regular basis helps reduce the risk of developing bladder incontinence post pregnancy.