Dos and Don’ts of Exercise During Pregnancy

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Whether you have a fitness routine you love or you want to start one, it’s important to know the basics of exercising while pregnant. Keep reading to get straight-from-the-expert advice.

Pregnancy can be an exciting time for many women; however, it can also bring many challenges. One of these challenges is staying active and healthy while being mindful of the changes in your body. 

Exercise during pregnancy is not only safe but encouraged. In fact, the CDC recommends that pregnant women get at least 150 minutes of physical activity every week — and for a good reason. Staying active benefits you and your baby and can help you maintain a healthy weight, reduce the risk of gestational diabetes, improve your mood, and even make labor easier.

But how do you reach this health goal safely?

In this blog, Dr. Joseph Roofeh discusses the finer points of exercise during pregnancy, so you know exactly what to do.

Here are some dos and don’ts when it comes to prenatal exercise. 

Do listen to your body

As your pregnancy progresses, your body goes through many changes. Some exercises may become more difficult or uncomfortable — so listening to your body and adjusting your workout routine is essential. If you feel tired or overworked, take a break or try a less intense workout.

Don’t lie flat on your back 

After the first trimester, lying flat on your back can reduce blood flow to your uterus and may cause you to feel dizzy. Instead, opt for exercises that keep you upright or lying on your side.

Do stay hydrated 

Staying hydrated is good prenatal advice regardless of your activity level, but it’s essential when exercising. So, remember to drink plenty of water before, during, and after your workout.

Don’t overdo it 

Pregnancy is not the time to push yourself to your limits. Overexertion can cause injury and may even harm your baby. Be mindful of your limits and adjust your workout routine accordingly.

Do choose low-impact exercises 

Low-impact exercises like walking, swimming, and prenatal yoga are great pregnancy-friendly choices. These exercises are less likely to cause injury and are gentler on your joints.

Don’t do exercises that put pressure on your abdomen 

Activities that stress your abdomen, such as crunches or sit-ups, should be avoided during pregnancy. But that doesn’t mean you can’t work your core when pregnant. Try exercises that strengthen your core without putting pressure on your belly area, such as pelvic tilts or planks.

Do wear comfortable clothing 

Wearing comfortable and breathable clothing can make your workouts more enjoyable. Invest in a good pair of maternity workout leggings and a supportive sports bra to help you feel comfortable and confident during your workouts.

Don’t ignore warning signs 

If you experience any pain, bleeding, or other unusual symptoms during exercise, stop immediately and consult Dr. Roofeh. These could be signs of a more serious issue that requires medical attention.

Do get professional guidance 

It is always a good idea to consult with Dr. Roofeh before starting any exercise routine during pregnancy. He can give personalized advice and ensure you and your baby are safe during workouts. You might also consider working with a certified prenatal fitness instructor to help you design a safe and effective workout plan.

Exercise during pregnancy can be one of your greatest tools for thriving during pregnancy. By following these dos and don’ts, you can stay healthy and active throughout your pregnancy and maybe even have an easier labor.

Want more prenatal tips and tricks? Don’t hesitate to request an appointment online or over the phone at our Los Angeles, California, office today.