There will always be exceptions to this general rule that you can keep exercising during your pregnancy, if your pregnancy is proceeding normally and your healthcare provider is happy that you exercise, then you can usually quite easily continue your exercise routines with a few rather simple modifications.
It is important that you talk with your health care provider about your exercise routine, and ensure that you are not putting your baby or yourself at any risk.
Modifying Your Exercise Routine
- Try and avoid the burn and rather go for a moderate level of exercise during your pregnancy. According to the American College of Obstetrics and Gynecology, you can safely take part in 30 minutes or more of moderate exercise every day.
- The rule is simple: Do not overdo it! If you should at any stage feel you have become fatigued, stop. Essentially you should be able to exercise and continue to have a conversation without gasping for breath. If you can’t do this, simply slow down.
- It is normally recommended that you try and avoid any movements which require you to lie down for longer than just a few minutes, as this can decrease the blood flow to the uterus.
- Monitor your heart rate, as it shouldn’t exceed 140 beats per minute or 60 percent of your maximum heart rate. Your heart rate may vary a bit depending on your fitness level.
- Avoid exercises and sports that could throw you off-balance. Even if you’re normally quite graceful, keep in mind the pregnancy hormones that relax the pelvic joints in preparation for childbirth also loosens all ligaments and joints, making you more susceptible to sprains and potential falls.
- Increased blood flow and a higher metabolic rate mean you’ll feel warmer than usual when you’re pregnant and if you have been exercising you will feel even warmer! Drink plenty of fluids while you are exercising and wear loose non binding clothing.