The Short answer is Yes, but always check with your doctor before under going any exercise program. If you’re healthy moderate intensity exercise during a pregnancy has many benefits. Such as improving your posture, relieving stress and building stamina. If you have been in a fitness program before your pregnancy you should be able to continue in moderation.

Fitness While Pregnant – Is It Safe?

For many years it was believed that once a woman became pregnant she should just lounge on the couch and rest for hours on end, each and every day. After numerous clinical studies it was found that most women should do quite the opposite.

In most cases, women should continue with their daily routines, and if they are not doing so already, they should begin a regular daily fitness regimen. It has been found that exercising during pregnancy has numerous benefits.

Exercising will give you more energy and stamina, increase your confidence, and give you the extra strength you need for delivering your newborn. A daily fitness regimen performed by the mother-to-be during pregnancy has also been found to produce a healthier and stronger baby.

What Are Safe Exercises While Pregnant?

An added bonus for those of you dreading those long hours of child labor is that regular exercise during pregnancy has been known to reduce the time frame for this process by about a third.

This in itself is a great motivating factor,since every hour spent in labor can seem like a much longer period of time. During the first and second trimester the following exercising are considered safe by most doctors:

kegels- Also known as pelvic floor exercises will work to strengthen muscles that support the abdomen
Walking- Calmly walk build up gradually to taking a 30-minute walk three to five times a week
Pilates- Can improve core strength and balance aim for sessions lasting 30–60 minutes once or twice a week
Swimming- Is an excellent cardio exercise try to go for 30-minute swims or sessions a few times a week

Safe Exercises To Continue Physical Fitness Program For The Third Trimester:

Squats– Try 30 seconds at a time then work your way up to five minutes
Pelvic Tilts– Start with 3 times a day for up to 20 minutes total time daily
Reverse Planks- Work your way up to 45 seconds holding time

Benefits Of Continuing a Physical Fitness Program While Pregnant

While exercise will undoubtedly help you obtain all these wonderful benefits, there are some guidelines you should follow: As mentioned previously Always consult our physician before beginning any diet and/or exercise regimen. This is to ensure you will be able to do this without causing harm to yourself and your recovering body.

Always start out slowly. Try several activities and do not attempt to perform very strenuous exercises or spend too much time at the gym. Find some exercises or activities you like and enjoy and do them regularly, but try not to exceed more than 30 minutes at a time.

If you begin to feel exerted or worn out, stop exercising immediately and rest for a while. The whole purpose of exercising is to help maintain good health and self esteem, not injure or endanger yourself or your unborn.

Avoid high altitudes, extreme humidity, or especially warm temperatures when exercising. Getting overheated is not beneficial to you or our baby, and it could actually cause harm. Be sure you drink plenty of water and keep yourself
hydrated.

Monitor your heart rate, your breathing, and your pulse. This will allow you to observe your progress and notice any limitations you may need to be aware of.

Knowing this information and making a note of it while exercising could assist your physician in diagnosing any problems or potential hazards you may face. Other benefits from continuing a physical fitness program while pregnant are:

Reduced Morning Sickness
Improved sleep
Easier childbirth
improved ability to manage weight gain and maintain a healthy weight during and after pregnancy

Precautions For Exercising While Pregnant

While you are in your final trimester, try to avoid any bouncing, jumping, or running. These activities can potentially cause injury to you or your unborn child.

Pregnancy causes many changes for any woman, physically, mentally, and emotionally. Be sure you communicate openly with your partner and your doctor. Keep all of your limitations in mind and never try to exercise more than is reasonable for your stage of pregnancy.

Drink plenty of water before, during, and after your workout.
Wear a sports bra that gives support to help protect your breasts.
Do not exercise outside when it is very hot or humid and Keep Cool As Possible
Avoid standing still or lying flat on your back as much as possible.

Make sure not to over do it. Which means don’t exercise till you’re exhausted. If you are feeling sore or your body is telling you to stop then listen to your body and stop. A good measurement of time is usually 20-30 minutes of exercise.

Remember to get up off the floor slowly and make it a habit to exercise regularly. Do some cool down exercises for about 5 minutes. Walking is always good choice for cooling down.

Conclusion

Yes, it is ok to continue a physical fitness program while pregnant. Just be sure to get your doctors approval before getting started. Your doctor will tell you what is appropriate for you and your upcoming pregnancy. Exercising has many benefits for you and your pregnancy.

Strive for workouts lasting up to 30 minutes and don’t over do it. Even if you feel like you can do more just be cautious not to exhaust yourself. There are several exercises that are ok for you to do at home or the gym while pregnant. The key is a moderate to low intensity workouts.

Drink plenty of water and wear clothes that give you support where needed. Avoid humidity and places that are very hot during your pregnancy. Following these guidelines you will feel healthier and happier than just sitting around waiting for your due date.