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Safe exercises

Safe exercises for pregnant women

These exercises are safe for most pregnant women, but be sure to check with your doctor before you begin an exercise routine.

• Swimming and aqua aerobics improve cardiovascular fitness and exercise muscles without stressing joints
• Walking helps keep pregnant women fit without jarring joints. It can be done anywhere, anytime, and only requires a pair of supportive walking shoes
• Low-impact aerobics classes or DVDs designed for pregnant women offer a cardiovascular and endurance workout that is fun and safe
• Prenatal yoga can help keep muscles strong and flexible with minimal impact on joints. It also can relieve stress and promote relaxation
• Weight training can be continued to help strengthen muscles and joints. However, you may want to reduce the amount of weight you use and increase the repetitions

Remember:

• Don't exercise until you are breathless. Pregnancy means your body needs more oxygen, even when you're resting, so it's important to maintain even breathing.
• Don't get overheated. High internal temperatures may affect the development of your baby
• Drink plenty of fluids before, during and after exercise to prevent dehydration

If you experience any warning signs like pain, fatigue, vaginal bleeding, contractions, dizziness, headache, chest pain or severe abdominal or vaginal pain, stop exercising and call your doctor right away.