Being pregnant can be one of the most joyous times in a woman's life and at the same time be an emotional rollercoaster. Fluctuating hormones, changes in skin and hair, and weight gain all take a toll on an expectant mom. Working out during pregnancy can balance your emotions, sleep better, and help you to maintain your weight.
One of the most common complaints from women during pregnancy is exhaustion, especially in the first and third trimesters. Although it may be the last thing you want to do, getting exercise -- even if it's just a walk around the block -- can boost your energy as well as provide your unborn child with extra oxygen.
Working out regularly also has positive benefits for your heart, circulation and weight. Although you shouldn't work out to lose weight during pregnancy, a regular exercise schedule can prevent you from gaining too much weight. Always check with your doctor before beginning any exercise routine, and make sure you stop immediately if you experience vaginal bleeding, chest pain, headache, dizziness or faint feeling, shortness of breath, back pain, pelvic pain, muscle weakness, calf pain or swelling, contractions, fluid leaking from your vagina, rapid heartbeat or palpitations (even when resting), or decreased fetal movement. If you have any of these symptoms, make sure to contact your healthcare provider ASAP.
If you're a regular exerciser, you should be able to continue your pre-pregnancy routine throughout the three trimesters (although you may have to decrease the intensity as your pregnancy progresses). Unfortunately, contact sports are out of the question, even if you think you'll be able to prevent an accident. Sports and activities to avoid when pregnant include soccer, skiing, snowboarding, surfing, hockey, horseback riding, and tennis. Keep in mind that this is not a complete list and if you are unsure whether an activity is safe to participate in, check with your doctor.
If you've never exercised before, doctors generally agree that pregnancy is a good time to start -- provided you take it easy and don't try to do too much. Walking is a great exercise for women who were previously sedentary. Swimming is also a great pregnancy exercise because it makes you feel weightless in the water and also provides support for your joints, which become looser beginning in the second trimester.
When starting a new exercise program during pregnancy, pay attention to your body. If you feel exceptionally tired, or are experiencing any pain, stop immediately and rest. You can use the Talk Test to determine your level of exertion -- you should be able to carry on a conversation throughout a workout. In the past, doctors recommended that a pregnant woman not raise her heart rate above 140 bpm (beats per minute). Some doctors are changing this recommendation, so check with yours to find out the appropriate guidelines for you.
Always stretch before and after exercise (this is important even when you're not pregnant). Be sure to drink plenty of water when you're working out, taking sips of water every 20 minutes during your workout -- and more in warmer weather. Although you may be trying to maintain your weight, remember that your baby needs calories for growth and nutrition. On days that you work out, consume an extra 300-500 calories. The muscle that you build when you exercise will burn extra calories anyway.
Never lie on your back (also known as the supine position) when exercising, especially as the baby grows larger. This can put pressure on the vena cava, decreasing blood flow to your uterus.
Keep in mind that working out regularly can help you to manage stress and keep you feeling good about yourself during pregnancy. Just be sure to check with your doctor to ensure that exercise is appropriate and safe for you to do.
Great article, Maeve! While pregnant with both my kids, I maintained a modified workout schedule and it really made a difference in the way I felt. Not only was it great to get some physical activity, but I think it made me mentally stronger!
Mom Stages 
Thanks for the info I'll add it.
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