Good news: You can safely start an exercise program during pregnancy even if you’ve been an avid couch potato until now. If you were sedentary before you became pregnant, it’s important to review your exercise plan with your healthcare provider before you begin.
Pregnancy isn’t the time to try to lose weight or begin a vigorous exercise routine, but if you aren’t in any of the high-risk categories, you can pursue an exercise regimen at a mild to moderate level.
Start slowly and wisely
Beginners should start by exercising 15 to 20 minutes at a time, three days a week —preferably with a day of rest between workouts. Don’t go for the burn and don’t exercise to exhaustion. A good rule of thumb: Slow down if you can’t comfortably carry on a conversation.
Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your prepregnancy weight.
Always stay cool while exercising. Wear a sun hat and layers of loose, comfortable clothing when working out in hot, humid weather. Keep a bottle of water handy to replenish lost fluids.
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