Pregnancy Information in Week by Week Calendar ALL on One CD

A Safe Exercise Plan

If you weren't fit before you became pregnant, begin slowly and build gradually as you become stronger. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. Whatever your fitness level, you should talk to your healthcare provider about exercising while you're pregnant.

Listen to your body as you exercise. Some women get dizzy because the center of gravity changes in their last trimester. Be careful! Your lung capacity may also be affected as your little one presses on your lungs as they grow. This may affect your ability to breathe in the proper amount of air. As you exercise, the key is to listen to your body's warnings. Be aware that your energy level may also vary greatly from day to day.

There are many types of exercises to choose from and it all depends on what interests you. Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.

Dancing
Swimming,
Water Aerobics
Yoga
Biking
Walking
Swimming

Many experts recommend walking for pregnant women. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.

It's not good for your baby if you become overheated, because temperatures greater than 102.6 degrees Fahrenheit (39 degrees Celsius) could cause problems with the developing fetus - especially in the first trimester - potentially leading to birth defects. So don't overdo exercise on hot days. When the weather is hot, try to avoid exercising outside during the hottest part of the day (from about 10 AM to 3 PM), or exercise in an air-conditioned place. Also, note that swimming makes it more difficult for you to notice your body heating up, because the water makes you feel cooler.

Pay attention to your body's signals, and stop when your body indicates it's time. If you feel fatigue, dizziness, heart palpitations (feel your heart pounding in your chest), shortness of breath, or pain in your back or pelvis, your body is saying it's had enough. And if you can't talk while you're exercising, you're doing it too strenuously. Keep your heart rate below 160 beats per minute.

Be sure to discuss any concerns you have with your healthcare provider. Limit your exercise if you have:

Early contractions
Vaginal bleeding
Pregnancy-induced high blood pressure
Premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early