Almost all women can exercise during pregnancy. It is important that you let your doctor know about your current exercise routine.
If you have not been exercising, you may want to wait until after your first trimester, when you have adjusted to the early stresses of pregnancy.
• 30 minutes or more of daily, moderate exercise is recommended for pregnant women.
• Activities with a high risk of falling or abdominal trauma should be avoided, such as horseback riding or racquet sports.
• As your body shape changes, you may feel a difference in your balance. Avoid exercises that require a lot of balance to reduce the risk of hurting yourself or falling.
• After the first trimester, avoid standing motionless for too long and exercising while lying on your back.
• Stop exercising when you’re tired and don’t exercise to exhaustion.
• Avoid exercising in the heat and humidity.
• Stay hydrated.
• Wear lightweight, loose-fitting clothing.
If you’re looking for organized pre- and postnatal exercise programs, Woman’s Center for Wellness has many offerings for women.
• Prenatal Yoga. Yoga can help you prepare physically, mentally and emotionally for giving birth and becoming a mother. Poses are adapted for your ever-changing pregnant body and help relieve some common pregnancy discomforts.
• OB Aquatic Program (part of the Medical Exercise program). This swimming program is for the mother-to-be who has additional physical limitations.
• Small Group Personal Training. Work with a trainer in a group with other pregnant women.
• Mommy and Baby Yoga. Rebuild your strength after childbirth. After 45-50 minutes of flowing yoga, bond with your baby using infant massage and gentle stretching. This class is open to moms and babies six weeks old up to crawlers.
• Small Group Personal Training. Work with a trainer in a group with other new mothers. Postnatal classes with your baby allow bonding time while working to return to pre-pregnancy fitness levels.