Tips for Exercising Right While Pregnant

September 16, 2015 Updated: September 20, 2015

Yes, you definitely can and should exercise while pregnant. Exercise will you’re carrying has great benefits for both you and your baby. 

Research shows that regular exercise during pregnancy improves gas transfer through the tissues, allowing more oxygen and nutrients to get across to the baby. This results in the faster growth and better function of the placenta if you are healthy but don’t exercise regularly.

However you should take extra care of yourself while exercising during pregnancy. Here are some tips for safety tips:

  1. Drink a cup (8 ounces) of water every 15 minutes during exercise and eat an hour before starting exercise.
  2. Exercise in a cool, well-ventilated area, especially in the first trimester. Avoid hot, humid environments. A pregnant woman’s temperature is already higher than usual so you don’t want to risk heat exhaustion.
  3. Listen to your body and exercise within a comfortable range. On a scale of 1 being no exertion and 10 being maximum exertion, aim to exercise at a rate of exertion that feels like it’s 5–8.
  4. Wear a supportive bra and cool, dry clothing.
  5. Be aware of and stop exercising if you have any of the following:
    Vaginal bleeding
    Preterm labor
    Uneven or rapid heartbeat
    Decreased fetal movement
    Dizziness or faintness
    Headache
    Increased shortness of breath
    Chest pain
    Calf pain or swelling

Ashley Whitson is an ACE-certified personal trainer, Pilates-certified instructor, pre- and postnatal exercise specialist, Functional Movement Systems professional, Neurokinetic Therapy practitioner, and professional dancer in New York. For more information, see AshleyWhitsonPersonalTrainerNYC.com

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