Exercising during pregnancy is one of the best things you can do both to alleviate the discomforts of pregnancy and to prepare yourself for delivery. However, choosing the right activity is just as important as deciding to exercise.  

Exercise before pregnancy

A factor that will help you decide what type of exercise will be the most appropriate and beneficial during these months, is to determine the amount and kind of exercise that you were doing before getting pregnant.

If you used to go to the gym regularly in order to practice aerobics, you used to swim a few times a weak or jogged regularly, it will be very beneficial for you to continue these activities during your pregnancy (as long as your doctor hasn’t told you that you can’t exercise or do certain types of exercise during your pregnancy).  

In the event that you didn’t follow any exercise program before becoming pregnant, it will be very beneficial to start one now, although moderately. That is to say, pregnancy is not the best moment to start a martial arts or aerobics program, not even to start jogging, but it is an excellent time to practice yoga, swimming or walking briskly.

The best exercises

In general, during pregnancy you can practice two types of exercise: moderate aerobic exercise, such as swimming, stationary bicycle (if you are not used to riding a “real” bicycle, you could be at risk of falling), or walking (or even jogging if you are used to it) in the street or on a treadmill.  

Besides these exercises that will provide you with well-being and general fitness, there are specific exercises that will help you to manage specific back problems, tension in your shoulders or other problems.

Also keep in mind that a moderate but constant routine of aerobic exercise and muscular relaxation routines will provide many more benefits than exercising intensely once a week.  

Precautions for exercise routines during pregnancy  

There are some signs you should monitor while exercising, in order to avoid getting dizzy or dehydrating. Amongst them are:  

• Always carry a water bottle with you and drink frequently in order to keep yourself hydrated. During exercise, you sweat more and you will therefore be losing more liquids that you need to replenish.  

• Wear comfortable cotton clothing that doesn’t make you perspire excessively and that isn’t too tight.  

• Avoid overheating, even though you may be drinking water. Wear a hat to protect yourself from the sun if you are exercising outside.  

• Don’t exercise while lying on your back for long periods of time. This could make blood flow more difficult.  

• Control your center of gravity, as it shifts as the months go by, and you could lose your balance when you least expect it. Find points of support when you are exercising.

• If you are going to practice rather intense aerobic exercise, speak with your doctor in order to find what your appropriate heart-rate range is.

• Stop immediately if your heart-beat is too fast (over 140 beats per minutes), if you feel dizzy, if you have any type of pain or if you see a lot of spotting in your underwear.

You should take precautions especially if you have diabetes during pregnancy, as exercise will help you consume sugar or glucose in your blood. Both if you are controlling diabetes by means of your diet and if you require insulin to keep your blood-sugar levels stable, you should check with your doctor to see which the right exercise is for you, the best time of day to carry it out and how long you can practice it for.